Name: Playbook - Saul Cervantes - Back/Triceps/Glutes
Uploaded: 2024-01-31T02:46:25.641Z
Duration: 60 min
Description: Back/Triceps/Glutes

This was an excellent routine 🔥 Perfect combo of upper and lower body.

Jaré

Circuit 1 - Back & Triceps

A1) Trap Bar Deadlift 3-4x 6-8 reps
A2) Close Grip Bench Press 3-4x 8-10 reps
(Rest 120 sec)

Circuit 2 - Back & Glutes
B1) Seated 1-Arm Lat Pulldown 3-4x 10-12 reps
B2) Deficit Barbell Reverse Lunge 3-4x 8-12 reps
(Rest 120 sec)

Circuit 3 - Back & Triceps

C1) Incline DB Row 3-4x 10-12 reps
C2) Lying Dumbbell Tricep Extension 3x 10-12
(Rest 90 sec)

Circuit 4 - Back & Glutes

D1) Seated Cable Row 3x 12-15 reps
D2) Weighted Back Extension 3-4x 10-15 reps 
(Rest 90 sec)

Perform both exercises back to back with minimal rest between each exercise. Once you complete one round, repeat it 2-3 more times.

Trap Bar Deadlift - Perform two warm up with lighter weights  prior to your working sets. Make sure to use weighted plates that are the same size in height for a more comfortable position. Aim to do 3-4 sets for 6-8 reps.

Close Grip Bench Press - Perform two warm up sets with lighter weights for 8-10 reps. Once you’re ready, aim for 3-4 sets for 8-10 reps. Make sure to keep the elbows tight to your sides on the way down.

- Keep your core tight and chest up.
- Engage your lats.
- Drive through your heels.
- Reach full extension.
- Reverse the movement and slowly control it.

Trap bar Deadlift

- Lie flat on a bench and set your hands shoulder width.
- Pull the shoulders down, and lift the chest up by arching the lower back.
- Bring the bar over the shoulders, take a deep breath, and then lower the bar down to the base of the sternum.
- Push the bar back up by pressing yourself into the bench.
- Extend the arms and repeat for the desired reps.

Close grip bench press

Back & Triceps

Perform both exercises back to back with minimal rest between each exercise. Once you complete one round, repeat it 2-3 more times.

Pick a challenging weight for the 1-arm lat pull down, as long as you can maintain proper form.

For the deficit reverse lunge, perform at least one warm up set with lighter weights for 8 reps on each side.

Seated 1-Arm Pulldown

- Start with both feet on a plate and weight on upper back.
- Step back and lower down until both legs are at 90 degrees.
- Push through heel and stand back up to starting.
- Repeat on opposite side.

Deficit Barbell Reverse Lunge

Back & Glutes/Legs

Perform both exercises back to back with minimal rest between each exercise. Once you complete one round, repeat it 2-3 more times.

- Position a bench to 45-degrees.
- Stand over the bench, and position your chest flat against the bench.
- The balls of your feet should be in contact with the floor.
- Pull the dumbbells towards your hips, squeezing the shoulder blades back.
- Slowly return the dumbbells to the starting position, and repeat.

Incline Dumbbell Row

- Lay flat on a bench facing up.
- Hold a pair of dumbbells in your hands, with arms straight and stacked over your shoulders. 
- Bend at the elbows, moving the dumbbells back toward your face, until your arms are at a 90 degree angle.
- Keeping the elbows in, slowly extend your arms back up using your triceps.

Lying Dumbbell Tricep Extension

Perform both exercises back to back with minimal rest between each exercise. Once you complete one round, repeat it 2-3 more times.

For the weighted back extension, start with body weight and do one set of 10-15 reps. Then add 10-25 lbs and see how that feels for your working sets. Adjust the weight as necessary.

- Adjust the pad so that the crease of your hips at just above the top of the pad.
- Feet should be straight.
- Hold the weight across the chest.
- Bend the torso forward by initiating through the hips.
- Go as low as your flexibility allows, press the thighs into the pad, and drive back up.
- Squeeze the glutes at the top of the movement, and repeat for the desired reps.

Weighted Back Extension

- Pull the cable attachment towards your mid section.
- Keeping your body neutral and core engaged.
- Pull the elbows towards your hips, squeezing your lats and shoulder blades.
- Pause at contraction then slowly return to starting position.

Seated Cable Row

Back & Glutes

Back/Triceps/Glutes

Just the workout I needed. Covid hit me and once I fully recovered. This was the perfect workout to test my strength and get back to normal.

Back/Triceps/Glutes

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