Name: Playbook - Tyrone Woods - Back Day- 28
Uploaded: 2023-03-17T02:20:04.982Z
Duration: 90 min
Description: Back Day- 28

-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

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
-Squeeze lat at the top
-15 reps per arm

Single arm dumbbell row

- 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 with an underhand grip
-Pull bar toward stomach engaging back 
-Slowly lower and repeat

Barbell Rows (Underhand Grip)

- Grab the handles in an underhand grip
- 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 (Underhand Grip)

- Pull the bar towards your face using traps and letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- If you can’t keep legs straight, bend knees 90 degrees

Hanging leg raises

- 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

Abs Circuit

Back Day- 28

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- 28

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