Back x 5
Hamstrings x 2
Biceps x 1
Traps x 1

Use this as your back priming movement to activate your lats and get your mind focused into this workout!

- With a flat bar or rope attachment, step back and bend your torso to a 45* angle facing a cable stack
- While keeping your back arched, drive the attachment down and towards your waistline keeping your elbows very slightly bent
- Avoid rounding your chest at the bottom of the movement to increase the contraction in your late

Standing rope cable pullover

A neutral grip bar is highly recommended but a standard lat pull down bar will work great! As a mental cue, think about driving your elbows down rather then “pulling” the bar down. This will reduce bicep activation and make the movement more back dominant

- Pull down on your attachment of choice keeping your elbows tucked inside your body until you feel a full contracting in your back
- Slowly extend your arms to return the bar to its starting position. 
- Fully stretch your lats at the top of the movement then initiate your next rep

Lat pulldown

Feel free to switch this out with bent over rows. This should be your primary heavy rowing compound lift for the workout

- With the bar in between your legs and planted into a corner, bend at the hips and lift the bar using any attachment accessible. A V-bar attachment is most common and works amazing
- Keeping slightly bent over, perform the movement by retracting the shoulder blades and aiming to pull the attachment towards your lower to mid stomach 
- Control the weight back to the starting position and repeat 
- Make it your top priority to stop your back from rounding when initiating rows

T-bar row

- Begin by pressing your chest into the padding and grabbing the inside grip, furthest to the center of the machine
- Similar to the lat pull down, do not flair your elbows. Force your elbows to align with the side of your body as you pull down to better isolate the lats
- Slightly hold the contraction for a split seconds before controlling the weight back to the top

Hammer strength high row

- One hand at a time, pull the d-handle in towards your body driving your elbow into the side of your ribcage 
- Keep your body perfectly upright or slightly bent forward while keeping your core engaged for stability
- Pause at the contraction then slowly return to starting position, fully lengthening the lats before executing the next rep to ensure the lats have been taken through their full range of motion

Cable Row (single arm)

- Bring your heels towards your glutes, ensuring your hips do not lift up as you initiate the movement. This is the top way of cheating during a lying hamstring curl so be extra cautious
- Lower with a slow and controlled manner stopping right before your legs are fully lengthened before executing the rep

Lying hamstring curl

Dumbbell RDL’s are recommend but barbell is great as well. Always avoid forcing yourself into depth and only go as far as your hamstrings will let you. If you begin to feel unnecessary load or rounding in your lower back, this usually means you are going too deep into the stretch.

- Start with dumbbells in your hands standing upright as opposed to starting from the floor
- Slowly lower the weight with a very slight bend in your knees
- Sit your butt back, bending from the hips and be conscious of your lower back posture to ensure there is no rounding
- During the negative portion of the lift, guid the weight parallel to your shins until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings / glutes to elevate you up into your starting position

Dumbbell Romanian deadlifts

- Begin with a dumbbell in both hands
- Engage your lats for stability and lock your elbows into the side of your ribcage
- Curl one dumbbell up one at a time towards your shoulders with minimal body movement or momentum
- Return to the initial position placing extra control on the negative to keep constant tension throughout the whole movement. 
Avoid simply dropping the dumbbell down after your curl is complete as it will reduce the total amount of tension placed on the bicep and increases risk of injury

Dumbbell bicep curls

- Keeping your arms straight to your side and avoid bending the elbow as it will activate your biceps
- Retract your shoulders and maintain an upright posture 
- Shrug your shoulders up towards your ears 
- Pause slightly at the top and ensure you fully stretch the traps at the bottom of the movement before initiating your next rep

Dumbbell shrugs

Superset

W1/D2 Back | Hamstrings | Traps | Biceps

W1/D1 Chest | Side Delts | Abs

W1/D3 Shoulders | Triceps | Abs

W1/D4 Quad Focused Leg Day | Calves

W1/D5 Arms | Rear Delts | Abs

W1/D6 Rest

W1/D7 Rest

W2/D1 Chest | Side Delts | Abs

W2/D2 Back | Hamstrings | Traps | Biceps

W2/D3 Shoulders | Triceps | Abs

W2/D4 Quad Focused Leg Day | Calves

W2/D5 Arms | Rear Delts | Abs

W2/D6 Rest

W2/D7 Rest

W3/D1 Chest | Side Delts | Abs

W3/D2 Back | Hamstrings | Traps | Biceps

W3/D3 Shoulders | Triceps | Abs

W3/D4 Quad Focused Leg Day | Calves

W3/D5 Arms | Rear Delts | Abs

W3/D6 Rest

W3/D7 Rest

W4/D1 Chest | Side Delts | Abs

W4/D2 Back | Hamstrings | Traps | Biceps

W4/D3 Shoulders | Triceps | Abs

W4/D4 Quad Focused Leg Day | Calves

W4/D5 Arms | Rear Delts | Abs

W4/D6 Rest

W4/D7 Rest

W5/D1 Chest | Side Delts | Abs

W5/D2 Back | Hamstrings | Traps | Biceps

W5/D3 Shoulders | Triceps | Abs

W5/D4 Quad Focused Leg Day | Calves

W5/D5 Arms | Rear Delts | Abs

W5/D6 Rest

W5/D7 Rest

W1/D2 Back | Hamstrings | Traps | Biceps

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