Name: Playbook - Tommy Newell - Back day 4
Uploaded: 2022-10-31T03:55:04.820Z
Duration: 60 min
Description: Back day 4

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pull-ups (back focused)

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Barbell single arm bent-over row - forward facing

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

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

Cable single arm high pull down

Back day 4

Back day 1

Back day 2

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

Back day 4

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