Name: Playbook - Tyrone Woods - Back Day- 21
Uploaded: 2023-03-17T02:20:04.942Z
Duration: 120 min
Description: Back Day- 21

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

-Grab the bar outside shoulder width
-Pull your elbows toward your ribs and squeeze back until chin gets over the bar 
-Come down in a controlled motion
-If you can’t do normal pull ups use the assisted pull up machine

Pull-Ups

- Stand over the bar and bend at the hips al with an overhand 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

- Think of your hands and elbows only as a way to move the weight, like hooks. You should be pulling with back muscles.
-Pull elbows past rib cage

Low Cable Row

- Lying flat on a bench with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

Dumbbell pullover

- Grab the rope with a close grip
- Pull the rope through and come back up
- Keep arms locked with a slight bend
- This exercise can be done seated or standing

Rope Cable Pull-down

- 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

Lat pulldown

- Grab the bar outside shoulder width
- Pull the bar toward your ears with your traps

Barbell shrugs

- start with an ez bar grip behind your head
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Back Day- 21

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Back Day- 21

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