Name: Playbook - Tyler Richardson - Week 4 Day 2- Back & Arms
Uploaded: 2023-05-03T02:46:10.192Z
Duration: 45 min
Description: Week 4 Day 2- Back & Arms

During this workout you will be focusing on strengthening you chest, back, and arms. Be sure to warm up and stretch before lifting heavy weights.

- 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

Underhand grip lat pulldown

- Start by lying down with the dumbbells close to your chest
- Push the dumbbells up until your arms are fully extended 
- Lower weight down until it taps your chest

Close grip bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
-Complete 8 reps on each arm

Single arm dumbbell row

- Press the dumbbells overhead
- Lower the dumbbells

Seated Dumbbell Shoulder press

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Week 4 Day 2- Back & Arms

Week 4 Day 4- Total Body

Week 4 Day 3- Quads and Hips

Week 4 Day 2- Back & Arms

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