Name: Playbook - Tyrone Woods - Back Day-1
Uploaded: 2023-03-17T02:20:04.779Z
Duration: 60 min
Description: Back Day-1

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

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

-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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Squeeze at top

Single arm dumbbell row

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

Seated Machine Row (Underhand Grip)

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

Seated Machine Row (Overhand Grip)

- 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

-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

- 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

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Hamstrings, Glutes, Abs Day- 6

Back Day-1

Community

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