Name: Playbook - Uzoma Obilor - W4/D3 BACK DAY
Uploaded: 2024-05-01T13:39:45.269Z
Duration: 90 min
Description: W4/D3 BACK DAY

1.)Underhand Bent Over Rows (6 X 4-12 reps)
2.)Straight Arm Pulldown (5 X 6-10 reps)
3.)Lat Pulldowns (5 X 6-12 reps)
4.)T Bar Rows (5 X 4-12 reps)
5.)Trap Bar Deadlifts (5 X 8-12 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

- 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

- 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

- 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 Rows

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

W4/D3 BACK DAY

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