Name: Playbook - Shalena Guntle - W3/D4 BACK DAY 😇
Uploaded: 2022-09-05T03:24:28.360Z
Duration: 35 min
Description: W3/D4 BACK DAY 😇

Only a few workouts with four sets. Last set do as many as you can!! Targeting your back muscles 💪🏻

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated cable face pull

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Underhand grip seated row

- Start on bench
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeat with other arm

Dumbbell renegade rows

W3/D4 BACK DAY 😇

W1/D1 GYM- BACK & BI’S

Kathryn

W1/D2 GYM- GLUTES & HAMMIES

W1/D3 BACK ON FIRE 🔥

W1/D4 ACTIVE REST DAYYY

W1/D5 HAMMIES & QUADS

W1/D6 REST DAYYY

W1/D7 FULL BODY 🥵

W2/D1 CYCLE/ BIKE DAYY

Tiffany

W2/D2 Chest focused!!

W2/D3 Full body ❤️‍🔥

W2/D4 REST DAYYY

W2/D5 Leg dayyy 😍

W2/D6 TRICEPS & SHOULDERS 💪🏻

W2/D7 ACTIVE REST DAY!!

W3/D1 CARDIO & ABSS

W3/D2 Quads & Hammies 🤩

W3/D3 REST DAYY!!

W3/D5 Shoulders & Biceps

W3/D6 CARDIO & ABS

W3/D7 REST DAY!!

W3/D4 BACK DAY 😇

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