Name: Playbook - Tyler Valenzia - Back Day
Uploaded: 2023-05-30T00:50:43.696Z
Duration: 75 min
Description: Back Day

This workout will target the Back, Traps and Rear Delts

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position

Plate loaded machine high to low row

- With a close grip 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 close grip cable row

- Sit on the machine with chest against the pad, grab the handles, arms extended out in front of your body
- Keeping your arms extended
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt machine fly

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Pulldown

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Seated Dumbbell Shrugs

Back Day

Good so far. This is my second day following the program. Let’s see how the other workouts goes together.

Back Day

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