Name: Playbook - Stefan Petrov - W2/D2 Back & Triceps
Uploaded: 2022-03-05T09:19:20.021Z
Duration: 100 min
Description: W2/D2 Back & Triceps

Oscar Yepes

- Pull Down Machine 2 x 10 / 2 x 8 / 2 x 12
- Close Grip Pull Down 4 x 10
- Bent Over Barbell Rows 3 x 10
- One Arm Dumbbell Rows 3 x 10
- Lat Pull Over 3 x 12
- SZ Skull Crushers 4 x 12
- One Arm Cable Extension 3 x 12
- Straight Bar Cable Extension 4 x 12
- Cardio 1 x 20 min

- 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 triangle grip
- Pull towards the top of your chest ad you lean back slightly 
- Pause engaging your back
- Return to the initial position

Close Grip Pull Down

- 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

- Bent over and keep your back straight
- Pull dumbbell towards mid-back

One Arm Dumbbell Row

- Keep your arms extended
- Bring the bar down to your hips
- Engage your lats as you come down

Standing Cable Pullover

- Bent at the elbows
- Bring the bar down towards your forehead
- Extend engaging your triceps

SZ-Bar Skull Crusher

One Arm Cable Tricep Extension

Straight Bar Cable Tricep Extension

Ergometer

W2/D2 Back & Triceps

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W2/D2 Back & Triceps

Community

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