Name: Playbook - Sara Garavuso - D4 Back & Triceps
Uploaded: 2022-08-01T02:29:17.961Z
Duration: 60 min
Description: D4 Back & Triceps

I could barely lift my water to drink..added an ab circuit after and felt the best post workout high ever! Love this one

Fawn

I see "drop-set" and I know it's gonna be good.

Natalie

Back and Tricep day. During a lot of back focused movements you will be recruiting your biceps so we are adding in triceps to this day!

- Aiming for 5R (if you can do more than 5 body weight - add a belt with weight to increase resistance / if you are using a pull up assistance machine or band - only use enough assistance to challenge yourself to max at 5R )

Neutral Grip Pull Up

- simulate a conventional deadlift
- place safety arms at about knee height 
- feet hip width apart 
- hands outside of legs
- compress shoulders down, lats engaged, core engaged and chest up and hinge hips back 
- these you should be challenged and using a weight that’s heavy and challenging at the prescribed weight

Rack Pull

- Grab the bar just outside shoulder width 
- hands around bar with thumbs not around the bar 
- Pull down towards the top of your chest just below your chin
- Keep your elbows going straight down to stay inline with wrists
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

Complete movements back to back. Complete 10R and immediately drop weight by 10-15lbs and complete 10 more reps.

- Spine is neutral ( do not create a lower back arch)

Seated Close Grip Row

Mid Seated Row Drop Set

-Complete 10R
-Kneeling or seated on a low box
-Full stretch and then row to chest

Cable High Row

- Hands outside of shoulder width
- shoulders are depressed down 
- press bar down to thighs

Lat Press

Cable Tricep Pushdown

Superset A

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

D4 Back & Triceps

Community

More workouts from Sara Garavuso