✨Back Day with @rolandkacenas ✨Honestly not my favorite part of the body to work but I believe it’s one of my best features, back wins the show so they say 🤷🏽♀️ who the F*ck is “they” anyway.
All exercises 4 sets
1. Assisted or unassisted pull-ups either way you’re a fucking boss! MAX REPS. Keep your chest up, look up, elbows out, keep lats locked in.
2. Bent over barbbell rows. Almost 90 degree angle at the hip, chest forward pulling your shoulders down, elbows outward. Don’t let your chest cave in on the way down! MAX REPS
3. Seated Vbar rows. Look slightly upward, chest up, pull with your elbows (think elbows moving back vs hands pulling). 15 REPS
4. Behind the head pull-downs. Look forward, bring the bar to the mid back of your neck not lower than that.
5. Straight arm lat push-downs. Chest up, squeeze your butt, everything locked in, wrist straight. Push down to your thigh then slowly back up to shoulder level. 20 REPS
6. Hyperextensions. Arms in front of you like you’re swimming, then down to your sides on the way up, keep arms straight through the entire movement for better engagement. 15 REPS.
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