Name: Playbook - Uzoma Obilor - Week 1/ Day 3 (Back)
Uploaded: 2022-09-01T11:28:57.144Z
Duration: 90 min
Description: Week 1/ Day 3 (Back)

Logan

Jimi

Mikal

Great pump after finishing the first Body builder I can feel myself getting stronger! Thanks for the awesome program Uzoma !!!

Jeremiah

Nashon

Rickey

Alexander Mercedes

Krys

hamza hamid

BB ROWS ( 5 X 6-12 REPS)
LAT PULLDOWNS (5 X 6-12 REPS)
LAT ROW MACHINE (4 X 6-12 REPS)
STRAIGHT ARM PULLDOWNS (4 X 6-12 REPS)
SINGLE ARM DB ROW ( 5 X 6-10 REPS)

"- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions."

Barbell bent over row

"- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the ba

Cable lat pulldown

"- Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
- Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handles to the starting position.
- For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked."

Machine lat row

"- You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
- While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
- While keeping the arms straight, go back to the starting position while breathing in.
- Repeat for the recommended amount of repetitions."

Cable straight arm pulldowns

Grab a dumbbell in one hand and place your other hand on a bench in front of you. 
Let the dumbbell hang at arm’s length, palm facing backward. Keeping your elbow tucked, row the weight to the side of your body and rotate the dumbbell so your palm faces inward. 
Return to the starting position.

Dumbbell single arm row

Week 1/ Day 3 (Back)

I don’t have a hack squat machine at my gym but I made up for it with 1000 skips instead 🤙🏼

Week 1/ Day 3 (Back)

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