Name: Playbook - Samantha Estrada - W4/D3 Back
Uploaded: 2022-06-02T18:17:00.232Z
Duration: 45 min
Description: W4/D3 Back

Andrew

Day 3 Back 4x12,10,8,8-6 

1.) Straight Bar Rows 
2.) Lever Seated Row Machine 
3.) Wide Grip Cable Lat Pulldown machine 
4.) Assisted Pull up machine 3 x 8-12 *last set burn out 
5.) Dumbbell incline row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Straight bar rows

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

Lever seated rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldowns

- 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 / assisted pull ups

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

DB incline row

W4/D3 Back

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

W1/D4 Legs

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

When your workout’s a joy, it’s a joy to workout

W2/D3 Shoulders

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D2 Arms

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D2 Shoulders

W4/D4 Arms

This one was tough, but I persevered and made it

W4/D3 Back

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