Name: Playbook - Uzoma Obilor - W9/D3 BACK DAY 🐻
Uploaded: 2022-09-01T11:28:57.517Z
Duration: 90 min
Description: W9/D3 BACK DAY 🐻

Bent over rows after deadlifts feels dangerous for a beginner. 

That RIPPED me up.

Legacy

1.)Deadlifts (5 X 6-10 reps)
2.)BB Bent Over Row (5 X 6-12 reps)
3.)Wide Grip Lat Pulldown (5 X 6-12 reps)
4.)Seated Cable Rows (4 X 6-12 reps)
5.)Straight Arm Pulldown (4 X 6-12 reps)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- 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

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- 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

W9/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.

W5/D2 CHEST DAY 🦏

W5/D3 BACK DAY 👊🏽

W5/D4 SHOULDER DAY🐆

Love the workouts seeing results keep ‘em coming

W9/D3 BACK DAY 🐻

Community

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