Name: Playbook - Shailey and Sammy Collier - W3/D2 Back & Abs
Uploaded: 2022-04-25T00:37:02.038Z
Duration: 45 min
Description: W3/D2 Back & Abs

Lance

Back and abs :

- Wide grip lat pulldown 4 x 8-12 reps (increasing weight) 
*drop set last set once until failure
- Dumbbell row 4 x 8-12 reps each side (increasing weight) 
*drop set the last set once until failure

Superset:
- Seated reverse fly 4 x 8-12 reps
- Bent over dumbbell reverse fly until failure

- Seated row reverse grip 4 x 8-12 reps (increasing weight) 
*drop set each set once with single-arm reps until failure
- Dumbbell Bent Over Row Reverse Grip 4 x 8-12 reps (HEAVY)
- Medicine Ball Decline Ab Crunch 4 x 8-12 reps

- 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 pulldown

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec dec Rear delt fly

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over DB flies

Superset

- Using and underhand grip pull handles towards your lower chest 
- Pull your hands apart at full contraction focusing on your lower lats

Seated row reverse grip

- Holding the dumbbells with your palms facing away from you.
- Hinge at the hips to lean forward, Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row/ reverse grip

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position with medicine ball above head

Medicine ball decline ab crunch

W3/D2 Back & Abs

Bernard

W1/D1 Back & Biceps

Those dips at the end...Wooton! They really push you haha 💪🏾

W1/D2 Chest & Triceps

W1/D3 Legs

LoRay

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W3/D2 Back & Abs

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