Name: Playbook - Uzoma Obilor - W2/D3 BACK DAY
Uploaded: 2024-04-09T12:10:38.502Z
Duration: 90 min
Description: W2/D3 BACK DAY

1.)Deadlifts (5 X 6-10 reps)
2.)BB Bent Over Row (5 X 6-12 reps)
3.)Wide Grip Lat Pulldown (5 X 6-12 reps)
4.)Seated Cable Rows (4 X 6-12 reps)
5.)Straight Arm Pulldown (4 X 6-12 reps)

- 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

- 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

- 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

W2/D3 BACK DAY

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