Name: Playbook - Sion Monty - W3/D2 - Superset Back
Uploaded: 2022-07-11T18:23:17.139Z
Duration: 45 min
Description: W3/D2 - Superset Back

Superset (3 sets 10 reps)
- Lat pulldown
- Cable rows

Superset (3 sets 10 reps)
- Bent over rows
- Stiff arm pulldowns

Superset (3 sets 10 reps)
- V-bar pulldowns
- Machine rows

Complete workout with core circuit

20 reps
- Crunches
- Leg raises
- Cable crunches

Lat Pulldown (underhand grip)

Seated Front Cable Row

Superset

Barbell Underhand Bent Over Row

Single Incline Pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Circuit

W3/D2 - Superset Back

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

Jeffrey Francis

W1/D1 Full Body

W1/D2 Full Body

W1/D3 Full Body

Peter

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

W2/D3 Legs & Core

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

W3/D1 - Superset Chest

W3/D3 - Superset Shoulders

W3/D4 - Superset Legs

W3/D5 - Superset Arms

W4/D1 - Push day

W4/D2 Pull day

W4/D3 - Legs

W4/D4 Push day

W4/D5 Pull day

W4/D6 - Legs

W3/D2 - Superset Back

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