Name: Playbook - Uzoma Obilor - W2/D3 BACK DAY
Uploaded: 2024-04-09T12:12:39.781Z
Duration: 90 min
Description: W2/D3 BACK DAY

1.)Underhand BB Rows (5 X 6-12 reps)
2.)Single Arm DB Row (5 X 4-10 reps)
3.)Lat Pulldowns (5 X 6-12 reps)
4.)Seated Cable Row (4 X 6-12 reps)
5.)Pull Ups (4 X 6-10 reps)
6.)Reverse Hyperextensions (4 X 6-8 reps)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Underhand Bent Over BB Rows

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

Single Arm DB 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

- 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

- Begin in a prone position with your legs off the cushion
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

W2/D3 BACK DAY

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