Name: Playbook - Uzoma Obilor - W1/D3 BACK DAY ⚔️
Uploaded: 2022-09-01T11:28:57.128Z
Duration: 120 min
Description: W1/D3 BACK DAY ⚔️

Rene

yikesdarnell

Borche

Solid session man. 

Do you have any direct ab work in your programs?

Nutrition advice? Meal planning?

Thanks good sir

Matt

1.)BB Bent Over Rows (7 X 4-12 reps)
2.)Lat Pulldowns (5 X 5-12 reps)
3.)Single Arm DB Ross (5 X 4-10 reps)
4.)Seated Cable Rows (4 X 5-12 reps)
5.)Rack Pulls (4 X 8-15 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

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

Single Arm DB Row

- 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

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

W1/D3 BACK DAY ⚔️

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