Name: Playbook - Theresa Miller - Sexy Back Workout
Uploaded: 2022-03-05T21:25:55.257Z
Duration: 45 min
Description: Sexy Back Workout

Sexy Back Workout 

Circuit 1
- Assisted pull-ups 
- Reverse lat pulldowns 
- Cable crossover (per side)
Complete 3 sets 12 reps each exercise.

Circuit 2
- Seated cable row 
- Reverse peck deck fly 
- Assisted pull ups 
Complete 3 sets 12 reps each exercise 

Circuit 3
- Cable standing single arm row (per side)
- Wide grip lat pulldown 
- Assisted pull-ups 
Complete 3 sets 12 reps

- Assisted pull-ups 
- Reverse lat pulldowns 
- Cable crossover (per side)

Complete 3 sets 12 reps each exercise.

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Assisted pull-up

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Reverse grip lat pulldown

- Stand next to the cable machine
- Grab the cable with your outside hand, arm extended out in front of your body
- Keeping a slight bend in the elbow
- Move your working arm backward and outward until you have reached full extension
- Reverse movement back to starting position
- Complete desired reps then repeat on the opposite side

Cable crossover single arm

Circuit 1

- Seated cable row 
- Reverse peck deck fly 
- Assisted pull ups 

Complete 3 sets 12 reps each exercise

- 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

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts

Reverse pec deck fly

Circuit 2

- Cable standing single arm row (per side)
- Wide grip lat pulldown 
- Assisted pull-ups 

Complete 3 sets 12 reps

- Grab the handles and step back away from the cable machine
- Sit into a half squat position, brace core and keep your body still
- Row the handle back toward your body
- Complete desired reps then repeat on the opposite side

Cable standing 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

Sexy Back Workout

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