Name: Playbook - Samantha Skolkin - 1 HOUR BACK ATTACK🥵
Uploaded: 2021-12-22T22:27:51.937Z
Duration: 60 min
Description: 1 HOUR BACK ATTACK🥵

Ready for an insane pump? Build your back LIKE THIS. I got you covered with the basics plus intense volume. 

**WARM UP BY DOING A LOT OF LIGHT REPS BEFORE YOUR FIRST WORKING SET**

As always, let me know how you like it 😈 💪

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

1 arm dumbbell row

- Pull with a controlled motion toward you
- Engage you back as you pull

1 arm hammer strength high row

- 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 dumbbell back down

Dumbbell chest supported row

- Sit upright and avoid swinging back
- Spread handles apart at the bottom of the movement

Close grip pull down using handles

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

1 HOUR BACK ATTACK🥵

Vanessa

Heather

Christina

1.5 hr Glute & Ham Workout GYM!

Sekela

Arms are dead 😂 well worth it 💪🏻

Courtney Hawkins

1 hr Delt & Tri GYM workout 🔥

Marcela

1.5 hr Gym AMRAP Leg Day 😱 🔥

Crushed it. I enjoy your workouts so far.

Had to do this workout at home but still got a great pump

Nikki

Maribelle

45 min GYM Shoulder Workout

Chris

1 hr GYM Delts & Tris Workout

Dawn Ralston

Great quad workout, liked high rep range. My quads were pumped!!

Irma Silvas

1.5 hr Quad Focused Leg Day! 🦵

Michelle

Awesome workout. Finally back in the gym full-time and it kicked my ass - in a good way!!! Looking forward to another workout tomorrow 🥰💪🏻

1 HOUR BACK ATTACK🥵

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