Name: Playbook - Tyrone Woods - Back Day- 8
Uploaded: 2023-03-17T02:20:04.846Z
Duration: 70 min
Description: Back Day- 8

Tyrone Woods

My bodybuilding back workout is a mix of both hypertrophy and strength exercises to build a strong, lean back.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- Start with a warm up set with just the bar or low weight

Deadlift

-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

- 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)

- Grab the handles in an overhand grip
- Keep your chest pressed into the pad
- Pull the handles with an overhand grip, squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row (Overhand Grip)

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

Barbell shrugs

-Hold two 45 lbs plates in both hands
-Slightly bend at the waist
-Do 10 shrugs per arm until you get to 80 total reps (40 per arm)
-Immediately after the 80 is complete, do 20 reps with both arms
-No rest

Trap Shrug Burnout

Back Day- 8

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

Chest Day-2

Arm Day-3

Shoulder Day-4

Back Day- 8

Community

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