Name: Playbook - Sergei Alexei - Back Day Lat focused!
Uploaded: 2022-07-17T20:08:26.179Z
Duration: 60 min
Description: Back Day Lat focused!

Matt

Felix Figueroa

Now I have air late 😂. My pump won’t let me put my arms down. Thx, brotha!!

Primarily targeting the lats but working the entire back overall.

- 3 warm up sets
- increase weight with each set

Lat pullover machine

- 2 warm up sets 
- 3 working sets. High intensity!

Cable lat pull down

Cable standing pull down/ row

- 3 working sets 
- no need to go heavy 
- really concentrate on the squeeze

Dumbbell lat focused row

- 3 working sets total 
- back to back superset 
- 12 reps for the row 
- 12 reps for back extensions

Barbell row superset with back extension

Body weight back extension

Back Day Lat focused!

Shoulder isolation work

Love this since im limited with my shoudler surgery

Jenna

The flat foot dumbbell squats after the raised ones had me ready to throw up.  Amazing pump on this one

Quad day!

Troy

Brian

Had to finish last two exercises today...lol..gym closed on my last night before I could complete! Got em today tho!! 💪💪🤙

ARM DAY Tricep focus

First time user. Was introduced to you by a guy I work with at the FD. I really liked this. I am 57 y/o and can’t throw the weight like I use to. Nice to see some one help you with a less weight more rep routine. Thanks. Mark.

Back Day Lat focused!

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