Name: Playbook - Sweat Rewards - W5/D4 Back
Uploaded: 2023-01-02T02:01:35.186Z
Duration: 60 min
Description: W5/D4 Back

Chenai

Shannon

Ruth

Back
*Do 5 minute warm-up/ stretch *

Superset
- Bent Over Barbell Rows 4 Sets of 12 Reps
- Feet elevated Inverted barbell row 4 sets to failure (superset with above
exercise)

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

Triset
- Seated Wide Grip Lat Pulldown 3 Sets of 15, 12, 10 Reps
- Half kneeling cable face pulls 3 Sets of 15, 12, 10 Reps
- Cable wide rows 3 Sets to failure

Super Set
- Lat pull down 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
- Crunches (30 Reps)
- Barbell ab roll + press (12)
- 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
- With your heels elevated on a bench 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

Feet elevated 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

- Engage your lats as you pull down
- Extend at the top
- Bring your elbows towards your lats

Seated Wide Grip 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

- 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

- 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

Cardio of your choice

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees
- Bring the barbell up and press it overhead
- Lower the bar back to the starting position with control

Barbell ab roll + press

- 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

W5/D4 Back

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

Rebekah

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

W1/D3  Legs

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

W5/D4 Back

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