Name: Playbook - The Lost Breed - W7/D3 Back
Uploaded: 2022-03-03T16:50:23.184Z
Duration: 45 min
Description: W7/D3 Back

Tanner

Marc

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

Jarrad

Day 3- Back:  

- Wide Grip Cable Row 4 x 15 (increasing weight with each set)
- Reverse Grip Lat Pulldown 4 x 10 
- BB Row 12,10,8,6 (increasing weight with each set) 
- Machine Row 4 x 15 
- Alternating Chin Ups 4 x 10 (use V bar handle and place on pull-up bar pull yourself up) 

Abs: 3 rounds: (Rest 60 seconds after each round)
- Hanging Knee Tucks 10
- Sprinter Sit Ups 20 (10 each leg)
- Flutter Kicks 20 (10 each leg)

- Pull the attachment in towards your body with a wide grip
- 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 Wide Grip Cable Row

- Grab the bar with a reverse/underhand grip
- 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

Reverse Grip Lat Pulldown

- 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 BB Row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

- Place a V-bar attachment over the bar
- Grab the V-bar with your palms facing in
- Pull yourself up and to the side, alternating sides each rep 
- Keeping your elbows close to your body
- Pause at the top and lower with a controlled motion

Alternating Chin Ups

3 rounds: (Rest 60 seconds after each round)
- Hanging Knee Tucks 10
- Sprinter Sit Ups 20 (10 each leg)
- Flutter Kicks 20 (10 each leg)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

W7/D3 Back

Dustin

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W7/D3 Back

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