Name: Playbook - Uzoma Obilor - W1/D3 Back Workout 🫡
Uploaded: 2022-09-01T11:28:57.037Z
Duration: 75 min
Description: W1/D3 Back Workout 🫡

misha

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

Bent over barbell rows

- Grab the bar with a neutral or wide grip
- 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

Neutral grip lat pulldown

- 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

W1/D3 Back Workout 🫡

feels like im just starting after 7 months 🥵🥵🥵

Very challenging. I’m seconds away from crawling out of the gym.

Kemonte

You tried to kill me! Couldn’t appreciate it more! 🤣

EDDIE THOMAS

W1/D1 Leg Workout 🏋🏽‍♂️

tough with them push ups at the end 🥵🥵

By the time I got to the push-ups I had nothing left. Completely exhausted had to do push-ups from my knees.

W1/D2 Chest Workout 👊🏽

Colin

W1/D4 Shoulder Work 🔥

does it matter the order that i do the workout?

Carlos

starting over hurts but better then quitting 💯

W1/D5 Arm Workout 🦾

i hate legs😫😫😫 but  🥵🥵🔥🔥🔥

W1/D3 Back Workout 🫡

Community

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