Name: Playbook - Uzoma Obilor - W4/D3 BACK DAY 💫
Uploaded: 2022-09-01T11:28:57.335Z
Duration: 100 min
Description: W4/D3 BACK DAY 💫

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

- 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

- 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

- 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

- 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

- 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

- 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

W4/D3 BACK DAY 💫

Kemonte

W1/D1 LEG DAY 💣

Danny

yikesdarnell

Borche

W1/D2 CHEST DAY 🥷🏽

Rene

W1/D3 BACK DAY ⚔️

Matt

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 🌋

W2/D1 LEG DAY 🧨

W2/D2 CHEST DAY 🫀

W2/D3 BACK DAY 💯

W2/D4 SHOULDER DAY☄️

W2/D5 ARM DAY 💣

W3/D1 LEG DAY 🐻

W3/D2 CHEST DAY 🐺

W3/D3 BACK DAY 🦅

W3/D4 SHOULDER DAY 🦍

W3/D5 ARM DAY 🐊

Don’t take a week off and try to come back and do this workout 🥵

W4/D1 LEG DAY 🦣

W4/D2 CHEST DAY 🦏

W4/D4 SHOULDER DAY 🤩

W4/D5 ARM DAY 🌹

🙈

W5/D1 LEG DAY 😮‍💨

W5/D2 CHEST DAY 🫡

W5/D3 BACK DAY 🥵

W5/D4 SHOULDER DAY 🤑

W5/D5 ARM DAY 😤

W6/D1 LEG DAY ✊🏽

W6/D2 CHEST DAY 🤟🏽

W6/D3 BACK DAY 🦣

W6/D4 SHOULDER DAY🪨

W6/D5 ARM DAY 🐍

W7/D1 LEG DAY 🦬

W7/D2 CHEST DAY ☄️

W7/D3 BACK DAY 🌪

W7/D4 SHOULDER DAY🌋

W7/D5 ARM DAY 🥐

W8/D1 LEG DAY 🏋🏽‍♂️

W8/D2 CHEST DAY 🚀

W8/D3 BACK DAY ⚓️

Pedro

W8/D4 SHOULDER DAY🎃

W8/D5 ARM DAY 🌍💪🏽

W4/D3 BACK DAY 💫

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