Name: Playbook - Steven Cao - HIGH VOLUME BACK WORKOUT
Uploaded: 2024-02-12T07:01:51.915Z
Duration: 70 min
Description: HIGH VOLUME BACK WORKOUT

Zakaria Hamani

1. Plate loaded Lat pull down
- 3 top working sets , 1 back off set
- 12-18 reps , 2-3 min rest 
  2. Plate loaded seated machine row
- 3 top working sets , 1 back off set
- 12-18 reps , 2-3 min rest 
3. Single arm plate loaded machine row 
- 3 top working sets 
- 10-12 reps , 2-3 min rest 
4. Wide grip lat pull downs
- 3 top working sets, 1 back off set
- 12-18 reps , 2-3 min rest 
5. Cable pull overs (Lat focused) 
- 5 working sets 10-15 reps with 30 seconds rest in between sets. 
Increase/ decrease weight as needed. 

Post workout cardio 
20 min treadmill walk 
3 speed level 10-12

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

HIGH VOLUME BACK WORKOUT

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