Name: Playbook - Zone 247 - W1/D3 Back Day
Uploaded: 2023-11-22T12:56:39.064Z
Duration: 60 min
Description: W1/D3 Back Day

Unleash your back's potential with this comprehensive workout. Start with pull-ups and rows for a strong foundation. Integrate lat pulldowns and T-bar rows for muscle definition. Include deadlifts for overall back engagement. Finish with deadlift and stretches for a sculpted, powerful back that commands attention.

- Pull to your belly button 
- Squeeze your mid back at the top of the contraction

Seated 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

Wide Grip Lat Pull-down

- 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

Unilateral Pull Down

Unilateral Seated / Kneeling Cable Row

W1/D3 Back Day

W1/D1 Leg Day

Dasmine

W1/D2 Chest Day

W1/D4 Chest & Shoulder Day

W1/D5 Arm Day

W1/D6 Cardio (Optional)

W2/D1 Leg Day

W2/D2 Chest Day

W2/D3 Back Day

W2/D4 Chest & Shoulder Day

W2/D5 Arm Day

W2/D6 Cardio (Optional)

W3/D1 Leg Day

W3/D2 Chest Day

W3/D3 Back Day

W3/D4 Chest & Shoulder Day

W3/D5 Arm Day

W3/D6 Cardio (Optional)

W4/D1 Leg Day

W4/D2 Chest Day

W4/D3 Back Day

W4/D4 Chest & Shoulder Day

W4/D5 Arm Day

W4/D6 Cardio (Optional)

W1/D3 Back Day

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