Name: Playbook - Raquel Santos - BACK DAY 9/13
Uploaded: 2024-03-21T05:32:58.496Z
Duration: 75 min
Description: BACK DAY 9/13

1️⃣ Pull ups (assisted if needed) - 3x6-8 

2️⃣ CABLE TRISET
- Straight arm pulldown - 4x12
- Rope high row - 4x12
- Upright row - 4x12

3️⃣ SUPERSET 
- Deadlift - 4x10-12
- Landmine bent over row - 4x10-12

4️⃣ SUPERSET 
- Side seated single arm lat Pulldown - 4x10 each side 
- Close grip lat Pulldown - 4x10-12

5️⃣ Single arm DB row - 3x12,10,8 reps each side

Pull Up

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Cable rope high row

Cable rope upright row

CABLE TRISET

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Landmine bent over row

SUPERSET

Side seated single arm lat Pulldown

Standing underhand close grip lat pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

BACK DAY 9/13

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

BACK DAY 9/13

More workouts from Raquel Santos