Name: Playbook - Uzoma Obilor - W8/D3 BACK / TRICEPS
Uploaded: 2022-09-01T11:32:22.518Z
Duration: 110 min
Description: W8/D3 BACK / TRICEPS

1.)BB Bent Over Rows (5 X 4-12 Reps)
2.)Rack Pulls (5 X 4-10 Reps)
3.)Wide Grip Lat Pulldown (5 X 4-10 Reps)
4.)Straight Arm Pulldown (4 X 4-10 Reps)
5.)Seated Dip Machine (4 X 6-12 Reps)
6.)Rope Pulldowns (4 X 4-10 Reps)
7.)Cable French Press (4 X 4-12 Reps)

- 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

- 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

- 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

Dip Machine

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope Pulldown

- Keep your elbows close to your temples
- Bend at the elbows to lower the cable down behind your head
- Extend your arms engaging your triceps to bring the cable back up

Cable French Press

W8/D3 BACK / TRICEPS

Luis2720

Kemonte

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Gustavo

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W3/D1 LEGS

Brady

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W5/D1 LEGS

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W6/D1 LEGS

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W7/D1 LEG DAY

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Pierre

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W8/D4 SHOULDERS / TRAPS

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