Name: Playbook - Uzoma Obilor - W6/D3 BACK / TRICEPS
Uploaded: 2022-09-01T11:32:22.528Z
Duration: 110 min
Description: W6/D3 BACK / TRICEPS

1.)Underhand Bent Over BB Rows (5 X 4-12 Reps)
2.)Underhand Lat Pulldowns (5 X 4-10 Reps)
3.)Lat Row Machine (5 X 4-10 Reps)
4.)Assisted Pull Ups (4 X 6-10 Reps)
5.)Close Grip Bench Press (4 X 6-12 Reps)
6.)EZ Bar Skullcrushers (4 X 4-10 Reps)
7.)EZ Bar Cable Pushdown (4 X 4-12 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

- 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

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

Lat Row Machine

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Bench Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ Bar skull crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

W6/D3 BACK / TRICEPS

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