Name: Playbook - Roberto Portales - W4/D4
Uploaded: 2023-03-24T00:02:33.565Z
Duration: 45 min
Description: W4/D4

Jentzen

Day 25: Back				

- Bent-Over Dumbbell Row (Elbows Out)	
5 working sets 50,40,30,20,10 reps

- Bent-Over Dumbbell Row (Elbows In)
5 working sets 10,20,30,40,50 reps

- Pullups
5 working sets to Failure

- 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)

- 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)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

W4/D4

My first workout with this app and with you, and it definitely kicked my ass a bit. Looking forward to the next 4 weeks of workouts!

Tony

Peter

Juan

W1/D1

W1/D2

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.

W1/D4

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.

W4/D4

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