Name: Playbook - Shailey and Sammy Collier - 120 minute BACK
Uploaded: 2022-02-11T06:36:19.919Z
Duration: 120 min
Description: 120 minute BACK

The heaviest back session to date on this app🤯 This took me two days to execute, your back WILL GROW with this one💯

Both movements executed consecutively with no rest in between equals, one set/superset

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Squeeze at contraction then slowly return to starting position

Seated machine row/overhand. Increasing weight each set

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Squeeze at contraction then slowly return to starting position
- execute specified reps on one arm, then switch to the other. Both arms executed with no rest in between equals one set

Seated machine row/overhand single arm superset

Seated Row/single arm superset

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Machine high row/overhand. Increasing weight each set

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position
- Both arms executed equals one set

Machine high row/alternating. Superset

High Row/single arm high row superset

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Execute specified reps on one arm then switch to the next. Both executed with no rest in between equals one set.

Single arm db row. Increasing weight each set

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Low cable row/single handle. Superset

Db row/seated cable row superset

- Stand with feet on ground or platform and chest resting on pad 
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Squeeze at the top, return to the starting position

T-bar row machine/overhand. Increasing weight each set

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Pull with your elbows while contracting your lats and squeezing at the top of the motion
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell fly

T bar row/incline reverse fly superset

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row/neutral.increasing weight each set

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over weighted row. Superset

Seated neutral grip row/bent over row superset

120 minute BACK

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

120 minute BACK

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