Name: Playbook - Uzoma Obilor - W8/D3 BACK DAY 🥩
Uploaded: 2022-09-01T11:28:57.480Z
Duration: 90 min
Description: W8/D3 BACK DAY 🥩

1.)Pull Ups (4 X 6-10 reps)
2.)T Bar Row Machine (5 X 6-12 reps)
3.)Underhand Row Machine (4 X 8-10 reps)
4.)Rack Pulls (4 X 10 reps)
5.)Hyperextensions (4 X 10 reps)
6.)Reverse Hyperextensions (4 X 6-8 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

- 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 Row Machine

Underhand Row Machine

- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Begin in a prone position with your legs off the cushion
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Hyperextensions

W8/D3 BACK DAY 🥩

Alex Febles

Loved this leg day challenging but to the point no fluff. 🔥🔥🔥 appreciate the breakdown of sets and added timer.

Lawrence

That backdown set of 20 was CRAZY 😮‍💨😮‍💨😮‍💨…but we powered thru!!! 💪🏾💪🏾💪🏾

Derek

W1/D1 LEG DAY 🔥

EDDIE THOMAS

misha

W1/D2 CHEST DAY 😤

W1/D3 BACK DAY 🦍

Military press
95/115/115/115/115

Db lat raise
20/20/30/30/30

Front delt raise
45/45/45/45

Do not have a shoulder press machine. 
Bent over rear delt raises
20x 4 sets 10lbs

Julian

W1/D4 SHOULDER DAY🪨

W1/D5 ARM DAY 💪🏽

🔥🔥🔥 great leg day very efficient legs feeling it 👌🏾

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 👍🏽

Amazing work 🔥 glad I invested in your plan

W3/D3 BACK DAY 🦅

Luis2720

Needed that shoulder work. 10/10 💪🏾

W3/D4 SHOULDER DAY🐅

W3/D5 ARM DAY ⚡️

W4/D1 LEG DAY 🤟🏽

W4/D2 CHEST DAY 😎

W4/D3 BACK DAY ✈️

W4/D4 SHOULDER DAY🏋🏽‍♂️

W4/D5 ARM DAY ☄️

W5/D1 LEG DAY 🐲

This one was deceiving. I didn’t think I was doing much much the DOMS is saying otherwise.

Legacy

W5/D2 CHEST DAY 🦏

W5/D3 BACK DAY 👊🏽

W5/D4 SHOULDER DAY🐆

Love the workouts seeing results keep ‘em coming

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/D4 SHOULDER DAY🌪

W8/D5 ARM DAY ⭐️

W9/D1 LEG DAY 🐎

W9/D2 CHEST DAY 🦬

Bent over rows after deadlifts feels dangerous for a beginner. 

That RIPPED me up.

W8/D3 BACK DAY 🥩

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