Name: Playbook - Uzoma Obilor - W1/D3 BACK DAY
Uploaded: 2024-04-09T12:10:28.365Z
Duration: 75 min
Description: W1/D3 BACK DAY

Roger Espitia

1.)Pull Ups (4 X 6-10 reps)
2.)Deadlifts (5 X 6-10 reps)
3.)Lat Row Machine (4 X 6-12 reps)
4.)Lat Pulldowns (5 X 6-12 reps)
5.)Single Arm DB Rows (5 X 4-12 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

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

Lat Row Machine

- 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

W1/D3 BACK DAY

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