Name: Playbook - Uzoma Obilor - W1/D3 BACK DAY 🦍
Uploaded: 2022-09-01T11:28:57.126Z
Duration: 90 min
Description: W1/D3 BACK DAY 🦍

misha

1.)Bent Over BB Rows (5 X 6-10 reps)
2.)Lat Pulldowns (5 X 6-10 reps)
3.)T-Bar Rows (5 X 4-12 reps)
4.)Seated Cable Rows (5 X 6-12 reps)
5.)Straight Arm Pulldowns (5 X 6-12 reps)

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

BB Bent Over Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Stand astride the bar and bend at the hips to take a pronated 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 Rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Straight arm pulldown

W1/D3 BACK DAY 🦍

Alex Febles

Loved this leg day challenging but to the point no fluff. 🔥🔥🔥 appreciate the breakdown of sets and added timer.

Lawrence

That backdown set of 20 was CRAZY 😮‍💨😮‍💨😮‍💨…but we powered thru!!! 💪🏾💪🏾💪🏾

Derek

W1/D1 LEG DAY 🔥

EDDIE THOMAS

W1/D2 CHEST DAY 😤

Military press
95/115/115/115/115

Db lat raise
20/20/30/30/30

Front delt raise
45/45/45/45

Do not have a shoulder press machine. 
Bent over rear delt raises
20x 4 sets 10lbs

W1/D3 BACK DAY 🦍

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