Name: Playbook - Uzoma Obilor - W3/D3 BACK DAY
Uploaded: 2024-05-01T13:39:34.477Z
Duration: 100 min
Description: W3/D3 BACK DAY

1.)Rack Pulls (5 X 4-10 Reps)
2.)BB Bent Over Row (6 X 4-12 reps)
3.)Lat Pulldowns (5 X 6-10 reps)
4.)Straight Arm Pulldowns (5 X 6-10 reps)
5.)Lat Row Machine (5 X 6-12 reps)

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

- 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 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

- 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

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

W3/D3 BACK DAY

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