Name: Playbook - Stefan Petrov - Back Attack
Uploaded: 2021-09-22T10:20:04.893Z
Duration: 45 min
Description: Back Attack

- Pull Ups 5 x 8-15
- Pull Down Machine 5 x 12-15
- Bent Over Barbell Rows 4 x 10-12
- Single Arm Dumbbell Rows 4 x 10-12 (each side)
- Low Row Machine 3 x 10-12
 
Superset
- Face Pulls 3 x 12-15
- Rotator Cuff Pulls 3 x 12-15

- Butterfly Reverse Machine 3 x 12-15

Regular Pull Up

- Hold the bar just outside shoulder width
- Pull the bar down
- Lean back slightly 
- Engage your lats as you pull

Pull Down Machine (Standard)

- Hold the bar with your palms facing away from you
- Pull the barbell up keeping your elbows close to your body
- Pause engaging your lats
- Lower slowly

Bent Over Barbell Row

One Arm Dumbbell Row

- Keep a slight bend at the knee
- Pull towards you engaging your back
- Pause and return to the initial position

Seated Low Row Machine

- Hold the bar with your palms facing the floor
- Pull towards your forehead 
- Pause and return to the initial position
- Engage your traps and upper back

Cable Face Pull

- Keep your elbow close to your body
- Rotate your shoulder with a controlled motion

Rotator Cuff Pull

Superset

- Keep a slight bend at the elbow
- Bring your arms out engaging the back of your shoulders
- Pause and return to the initial position

Back Attack

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