Name: Playbook - Roberto Portales - W1/D4
Uploaded: 2023-02-07T04:22:51.702Z
Duration: 45 min
Description: W1/D4

Thanks! I do home workouts. I utilized my step as a bench and stabilize ball for the bench row its harder cause your using more abs to legs to keep body stabled.

Jentzen

Day 4: Back				

- Bent-Over Dumbbell Row (Elbows In)
2 warm up sets
5 working sets 10 reps

- Bent-Over Dumbbell Row (Elbows Out)
5 working sets 10 reps
	
- Dumbbell Bench Row
5 working sets 10 reps

- Dumbbell Pullovers
5 working sets 10 reps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Rows (elbows in) (warm up)

Dumbbell Bent Over Rows (elbows in)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up, elbows wide 
- Engage your mid-back and rear delts as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Rows (elbows out)

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down

Dumbbell Bench Rows

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullovers

W1/D4

Juan

Kevin

Oscar

W1/D1

W1/D2

W1/D5

Gary

W1/D7

Leg day whew. Haven't done these DB leg moves in a while. Legs are burning.

W2/D1

W2/D2

Each week rising in weights. Focusing on form. Feeling growth in my shirts. Haha

W2/D4

W2/D5

W2/D7

Wow. Wasn't expecting that many reps In this weeks leg day. Man love leg days.

W3/D1

Chest and abs feeling tight right now. Can't laugh I'm sure I will feel it next couple days haha.

W1/D4

Community

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