Name: Playbook - Tommy Newell - Back day 3
Uploaded: 2022-10-31T03:55:04.805Z
Duration: 60 min
Description: Back day 3

Love the workout. The music in the background is just super annoying and would be better to be muted because I listen to my own music and it keeps going over it when I fill in my sets

Linx

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- 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

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 smith machine barbell row

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine low row

- pull hand down towards your hip 
- squeeze the outer lat at the bottom of each rep

Cable single arm high pull down

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Back day 3

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