Name: Playbook - Uzoma Obilor - W1/D3 BACK DAY 🦣
Uploaded: 2022-12-01T17:28:19.437Z
Duration: 110 min
Description: W1/D3 BACK DAY 🦣

1.) Pull Ups (4 X 6-10 reps)
2.)Single Arm DB Row (5 X 4-10 reps)
3.)T Bar Rows (5 X 6-12 reps)
4.)Seated Cable Rows (5 X 4-12 reps)
5.)Close Grip Lat Pulldowns (5 X 6-10 reps)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
-Do assisted pull up machine if you can’t do regular pull ups

Pull Ups

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

Single Arm DB Row

- 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

W1/D3 BACK DAY 🦣

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