Name: Playbook - Uzoma Obilor - W4/D3 Back Workout 🦅
Uploaded: 2022-09-01T11:28:57.158Z
Duration: 75 min
Description: W4/D3 Back Workout 🦅

misha

1.)Pull Ups (4 X 6-10 reps)
2.)Underhand Bent Over Rows (5 X 6-12 reps
3.)EZ Bar Cable Rows (4 X 6-12 reps)
4.)Underhand Lat Pulldowns (4 X 8-12 reps)
5.)Straight Arm Pulldowns (4 X 6-12 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

- 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

EZ Bar Cable Row (Underhand)

- 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 Lat Pulldowns

- 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

W4/D3 Back Workout 🦅

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/D3 Back Day ☀️

W2/D4 Shoulder Day ✊🏽

W2/D5 Arm Workout 🐺

Weebles wobble but they don’t fall down. 🥴

W4/D3 Back Workout 🦅

Community

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