Name: Playbook - Tyler Valenzia - Back Workout
Uploaded: 2023-02-13T21:57:26.314Z
Duration: 80 min
Description: Back Workout

Carla

This workout is designed to put more emphasis on building the traps but also includes some exercises to target the lats as well.

- 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

- Pull the attachment in towards your body with a wide grip
- Lean slightly forward and keep core engaged
- Elbows drive out at a 45 degree, squeezing your traps and middle back
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

- Pull keeping your elbow close to your body
- As you pull rotate your wrist slightly 
- Engage your lat as you pull

Single arm underhand grip seated row

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

Straight Arm Pull Down

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

Dumbbell shrugs

-Place hands on bar about shoulder width apart.
-Lean slightly forward
-Shrug the weight up and contract hold for 1-2 seconds then slowly lower the weight and repeat.

Smith Machine Shrugs

Back Workout

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

Back Workout

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