Name: Playbook - Raymil Samuel - W1/D2 Backday
Uploaded: 2024-04-03T22:12:25.999Z
Duration: 60 min
Description: W1/D2 Backday

Backday

Barbell bent over rows 4x8-15
Lat pull down 4x8-15
Single arm dumbbell rows 4x8-15
Bent over flies 4x8-15
Cable rope pull downs 5x8-15
Chin ups 4 x untill failure

*increase your weights after every set

- Start on the floor with knees bent and hands behind your neck
- Place elbows on the bench and press into the ground

Mobility - kneeling lat stretch

Warm up

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

*increase your weights after every set to get stronger but focus on your form and stay safe

Barbell bent-over row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*increase your weights after every set to get stronger but focus on your form and stay safe

Lat pulldown

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

*increase your weights after every set to get stronger but focus on your form and stay safe

Single arm dumbbell row

- Hold dumbbells in each hand, stand with knees slightly bent.
- Keeping your back flat, bend forward at the hip joint. 
- Exhale and lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. 
- With control, lower the dumbbells back toward the ground

Dumbbell bent over flies

- bent your elbows a little bit pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

*Increase the weights after every set

Cable straight arm pulldown

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

W1/D2 Backday

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