Name: Playbook - Uzoma Obilor - Week 2/ Day 3 (Back)
Uploaded: 2022-09-01T11:28:57.231Z
Duration: 90 min
Description: Week 2/ Day 3 (Back)

Logan

Jimi

Nashon

T-BAR ROW (5 X 6-12 REPS)
SEATED CABLE ROWS (4 X 6-10 REPS)
LAT PULLDOWNS (5 X 6-12 REPS)
STRAIGHT ARM PULLDOWNS (4 X 8-12 REPS)
DOUBLE ARM DB ROWS (5 X 6-12 REPS)

"- Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
- Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
- Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
- As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
- After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting pos

T- bar row

"- For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscl

Cable seated 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

"- 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

"- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

Dumbbell bent over row

Week 2/ Day 3 (Back)

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

Mikal

Week 1/ Day 1 (Legs)

Week 1/ Day 2 (Chest)

Week 1/ Day 3 (Back)

Lawrence

Week 1/ Day 4 (Shoulders)

Jesus

It was good. It would be nice if you would add some calf’s on leg day as well. Thanks.

Week 2/ Day 3 (Back)

Community

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