Name: Playbook - Stefan Petrov - W1/D5 Back/Biceps
Uploaded: 2021-09-16T15:28:34.818Z
Duration: 45 min
Description: W1/D5 Back/Biceps

It was great! I reached to burn 289cal only in 1hour. The towel exercises are awesome! 🤟🏻

Oscar Yepes

- Neutral grip pull up 5 x 8-10
- Bodyweight towel rows 4 x 15-20
- Prone towel pulls 4 x 10-15
- Prone back extensions 4 x 10-15
- Towel knee curls 4 x 10-15
- Lateral raises for rear shoulder 5 x 15-20

- Take a neutral grip 
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull up

- With your heels on the ground with your arms fully extended  
- Your body should be straight 
- Flexing the elbow, pull your chest towards the towel
- Pause at the top then return yourself to starting position

Bodyweight towel row

- Lying face down with arms extended overhead pulling a towel apart
- Lift your chest slightly off the ground
- Pull the towel in toward your chest 
- Extend your arms back out

Prone towel pulls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Prone back extensions

- Stand on one leg
- Wrap a towel around the opposite knee
- Using the towel curl your knee up engaging your biceps

Towel knee curls

- Bend over to focus on rear delts 
- Raise your arms engaging the back of your shoulders

Lateral raise for rear shoulders

W1/D5 Back/Biceps

Nice! I didn’t expect that chest bodyweights excercises were that tough!

W1/D1 Chest/Triceps/Shoulders

It was great! I implemented the use of an elastic band to increase the tension of some exercises ans it felt great

It was great. I feel the same intensity working out with my body weights as with weights. Stefan you’re the best.

W1/D5 Back/Biceps

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