Name: Playbook - Uzoma Obilor - W2/D3 Back Day ☀️
Uploaded: 2022-09-01T11:28:57.084Z
Duration: 75 min
Description: W2/D3 Back Day ☀️

misha

1.)Seated Machine Row (4 X 6-12 reps)
2.)Underhand Lat Pulldowns (4 X 6-12 reps)
3.)T-Bar Rows (4 X 6-10 reps)
4.)Seated Cable Rows (4 X 6-10 reps)
5.)Assisted Pull Ups (4 X 6-10 reps)

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

Seated machine row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- 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 row

- 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

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

Assisted pull-ups

W2/D3 Back Day ☀️

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 👊🏽

W1/D3 Back 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  🥵🥵🔥🔥🔥

W2/D1 Leg Workout 🦵🏽

W2/D2 Chest Day 💥

W2/D4 Shoulder Day ✊🏽

W2/D5 Arm Workout 🐺

Weebles wobble but they don’t fall down. 🥴

W2/D3 Back Day ☀️

Community

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