Name: Playbook - Steven Cao - Week 1 Day 2: BACK / LATS
Uploaded: 2022-12-28T22:36:26.106Z
Duration: 50 min
Description: Week 1 Day 2: BACK / LATS

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Week 1 PHASE 
• We will be focusing on moderate weight aiming for more reps and volume.

Week 1 Day 2: BACK + LATS 
Exercises:
Barbell rows
Lat pull downs (shoulder width grip)
Single ARM DB ROWS
Seated machine cable rows (any grip works)
Cable pull overs (focusing lats)

( alternatives are fine, find which machines contract best and stick to them for this program.) 

▫️2-3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts or earlier exercises in the workout. 

▫️4 working sets for each workout: 12 to 18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Exercise Instructions
Focus on contracting your back on this, this
exercise is a mass builder so don't be afraid to go heavy. But remember its important to prioritize correct form.

▫️3 preparation/ build up sets of 6-10 reps - this is to prepare you for the heavier working load that you’ll perform as a working set so most of your energy should be conserved for these sets. Only do this for the compound lifts.

▫️4 working sets for each workout: 12 to 18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Rest 90 seconds between working sets.

Barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Exercise Instructions
LAT PULL DOWNS ( use shoulder width grip) 
For this exercise I want you to focus on the squeeze.
Start by performing 2 warm up sets. 
10-15 reps per warm up set.

Once warmed up do follow this sequence.
▫️4 working sets for each workout: 12 to 18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

Rest periods 60-90 seconds.
STRETCH IN BETWEEN SETS! VERY IMPORTANT.
FIND A FLAT SURFACE AND PUSH TOWARDS IT AND LEAN FORWARD TO STRETCH LATS AND BREATHE OUT AND TRY TO REALLY CONNECT WITH THE MUSCLE TISSUE.

Lat pulldown

Exercise Instructions
For this exercise focus on the stretch and not just repping out the weight, you should always try to focus on pull with your elbows and control the weight!
Total Working sets : 4
Set 1: 10-12 reps
Increase weight 
Set 2: 10-12 reps
Increase weight 
Set 3: 12-18 reps
Lower weight 
Set 4: 12-18 reps 
Increase / adjust weight each set if needed.
Reps are performed on both sides

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Exercise Instructions
LAT PULL DOWNS ( use shoulder width grip) 
For this exercise I want you to focus on the squeeze.
Start by performing 2 warm up sets. 
10-15 reps per warm up set.

Once warmed up do follow this sequence.
▫️4 working sets for each workout: 12 to 18 reps for your working sets. They should be taken to 2-3 reps shy of failure for this week.

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (neutral grip)

Exercise Instructions
For this exercise focus on the stretch and not just repping out the weight, focus on pulling towards hip and controlling the weight.
Total Working sets : 4
Set 1: 10-12 reps
Increase weight 
Set 2: 10-12 reps
Increase weight 
Set 3: 12-18 reps
Lower weight 
Set 4: 12-18 reps 
Increase / adjust weight each set if needed.

- 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

Week 1 Day 2: BACK / LATS

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