Name: Playbook - Sweat Rewards - W4/D4 Back
Uploaded: 2023-01-02T02:01:35.152Z
Duration: 45 min
Description: W4/D4 Back

Rebekah

Shannon

*Do 5 minute warm-up/ stretch *

• Superset
- Bent Over Barbell Rows 4 Sets of 12 Reps
- Inverted barbell row 4 sets to failure 

• Superset
- Supermans 3 Sets of 12 Reps
- Bent over back fly 3 Sets of 12 Reps

• Triset
- Straight arm pulldown 3 Sets of 15, 12, 10 Reps
- Cable face pulls 3 Sets of 15, 12, 10 Reps
- Cable wide rows 3 Sets to failure

• Superset
- Cable wide lat pulldown 4 Sets of 10 reps
- Dumbbell bent over rows 4 Sets of 10

Cardio
- 15 minutes on the Stair Master (Pick a comfortable level and stay on that same
level)

• Abs 10 mins
- Bicycle Crunches (25 Reps each side)
- Weighted Crunches (30 Reps)
- High low plank (12)
- Half windshield wipers (10)
- Heel tap crunches (20 Reps)
§ REPEAT FOR MULTIPLE SETS FOR 10 MINS

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Position a bar in a rack to about waist height
- Hang under the bar with your heels on the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row - underhand grip

Superset

- 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 and pull your arms back 
- Lower back to starting position

Supermans

- Holding a dumbbell in each hand with a neutral grip
- Hinge forward at the hips into a bent over position
- With a slight bend at the elbows, raise the dumbbells up until your arms are in line with the shoulders, engaging your back and rear delts
- Lower the dumbbells with control

DB bent over back fly

- Sit on the lat pulldown station 
- Grab the bar with a wide overhand grip
- Pull the bar down behind your neck
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

- Start in a half kneeling position
- Pull the rope attachment toward your face, elbows pulling wide
- Slowly return the weight to starting position with control

Half kneeling cable face pull

Seated Cable Row (Wide Grip)

Triset

Seated Wide Grip Lat Pulldown

- Holding a dumbbell in each hand with a reverse grip
- Hinge forward at the hips into a bent over position
- Row the dumbbells up toward the hips, engaging your back
- Lower the dumbbells with control

Bent over reverse DB row

15 minutes on the Stair Master (Pick a comfortable level and stay on that same
level)

Cardio (stairmaster)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up or crunch

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Lying with your knees and hips bent to 90 degrees, arms out in a U for support 
- Carefully lower your legs from side to side with control

Half windshield wiper

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side
- Alternating back and forth for time or reps

Heel tap crunches

W4/D4 Back

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

Widdy

Day 4 I’m loviiinnggg this 😍🔥🔥

Valerie

W1/D4  Back, Biceps & Triceps

Tari

Regina Richardson

Ruth

W1/D5 Chest & Shoulders 60 mins

W1/D6 Cardio

W1/D7 Rest Day

Second workout of the week. It was a tough one

W2/D1 Legs

Elizabeth

Exhausted 😩 but I’m glad I got through it.

W2/D2 Chest & Delts

Challenging but I gotten thru it with the mindset ( I wan muscles ) 🤣 Great One 🔥

Carmen

It was good. My only question is why doing the same exercise in 2 différents superset

W2/D3 Arms & Abs

W2/D4 Back

This was rough but good! I kind of wish some were 3 sets because I had to take a lot of breaks

W4/D4 Back

Community

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