Name: Playbook - Uzoma Obilor - W2/D3 Back
Uploaded: 2022-09-01T11:28:57.112Z
Duration: 45 min
Description: W2/D3 Back

- Double Arm DB Rows (5 X 10-15 reps)
- Lying Floor Towel Rows (4 x 8-12 reps)
- Supermans (4 x 6-12 reps)
- Towel Wall Lat Pulldowns (4 x 8-12 reps)
- DB t bar row (5 x 8-12 reps)

-Stand with feet shoulder width apart while holding a dumbbell in each hand. 
-Slightly bend your knees and hinge at the waist until your upper body is just above parallel to the ground. your arms should be hanging towards the ground.
-Row the dumbbells towards the outside of your lower abdominals keeping your elbows at the side of your body.
-Lower weights back to the stating position.
-Repeat

Double arm dumbbell row

-Lay on your stomach with the ends of a towel in your hand extended out in front of you. 
-Raise your legs off the ground slightly as well as your upper body.
-Look forwards at your hands and now all the towel towards your face keeping everything elevated off the ground.
-Return the towel to the extended position. 
-Repeat

Lying floor towel row

-Lay on your stomach with your arms out in front of you overhead.
-Raise your legs and feet off the ground as you raise your arms and chest off the ground into a superman position.
-Release the position and relax. 
-Repeat

Supermans

-Stand close to and facing a wall with the ends of a towel in your hands extenuated overhead.
-Pull the towel down and apart along the wall as you lower it until your elbows pass beyond the midline of your body. 
-Release and raise the towel back to starting position.
-Repeat.

Towel wall lat pulldown

-Stand with your feet shoulder width apart while holding a single dumbbell in front of you by its handle with both hands. 
-Slightly bend your knees and hold the dumbbell at arms length in front of you with your upper body just bellow 45 degree angle.
-Row the dumbbell  towards your belly button. 
-Lower the dumbbell back to the starting position.
-Repeat

W2/D3 Back

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