Name: Playbook - Andres Tovar - WEEK 1 - DAY 5 (Back Attack)
Uploaded: 2024-01-05T18:29:52.375Z
Duration: 45 min
Description: WEEK 1 - DAY 5 (Back Attack)

Leonardo

Andrew

Jordan

You will target the entire back which consists of (Latissimus Dorsi, Trapezius, Lower Back, and Rear Delts). Muscles that will participate are the Biceps and Forearms.

Elliptical  (Warm up)

- Overhand grip on the bar
- Hands slightly further than shoulder-width apart
- Stick your chest out
- Pull and drive your elbows towards your hips

Pull Up

- Adjust leg padding to a tight position
- Use an overhand grip and thumbs over
- Retract your scapula and drive elbows towards hips fast
- Slow on the way up and make sure to stretch your lats.
- (Superset this exercise with the Lat pushdown)

Lat Pulldown

- Use curl bar attachment 
- Slight knee bent on platform 
- Use a wide underhand grip
- Keep scapula retracted throughout the movement 
- Pull the attachment toward the bottom of your sternum, pause for 1 second and slowly release for 3 seconds

Supinated Seated Row

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Feet hip width and grab the bar on the outside of your legs
- Try bending the bar and pull all in one motion

Bent Over Row (Smith Machine)

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Grab the bar with a wide neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral wide grip lat pulldown

- Utilize straight bar attachment
- Slight Hinge and knees bend
- Stick chest out
- Lat stretch and pushdown
- elbows pass latissimus dorsi

Lat Pushdown

Elliptical

WEEK 1 - DAY 5 (Back Attack)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

WEEK 1 - DAY 2 (Legs)

Jarrad

WEEK 1 - DAY 3 (Chest)

WEEK 1 - DAY 4 (Cardio/Abs)

Good workout but had to add in some rear delts

Edgar

WEEK 1 - DAY 6 (Shoulders)

Marco Niemi

Week 2 - Day 1 (Arms)

WEEK 2 - DAY 2 (Legs)

Jesse

WEEK 2 - DAY 3 (Chest)

WEEK 2 - DAY 4 (Cardio/Abs)

WEEK 2 - DAY 5 (Back Attack)

WEEK 2 - DAY 6 (Shoulders)

Week 3 - Day 1 (Arms)

WEEK 3 - DAY 2 (Legs)

Sustituted inclines instead of flat. Incline dumbbell fly’s instead of machine. My chest is jacked

WEEK 3 - DAY 3 (Chest)

Adding abs to fountains. Gonna be a minute to aclimate

Greg

WEEK 3 - DAY 4 (Cardio/Abs)

WEEK 3 - DAY 5 (Back Attack)

WEEK 3 - DAY 6 (Shoulders)

Week 4 - Day 1 (Arms)

WEEK 4 - DAY 2 (Legs)

WEEK 4 - DAY 3 (Chest)

WEEK 4 - DAY 4 (Cardio/Abs)

Back attack plus 100 barbell Bi’s (arms)

WEEK 4 - DAY 5 (Back Attack)

WEEK 4 - DAY 6 (Shoulders)

Week 5 - Day 1 (Arms)

Had to split leg half; yesterday and today. Substitute RDL’s with Deadlifts.

WEEK 5 - DAY 2 (Legs)

Substitute inclines instead of flat. Added 100 tri’s

WEEK 5 - DAY 3 (Chest)

WEEK 5 - DAY 4 (Cardio/Abs)

Substitute sup row with ISO lay row. Sub Smith bend over row with plain barbell. Sub cable with iso high lat hammer smith. Add 100 biceps to complete
Thanks

WEEK 5 - DAY 5 (Back Attack)

Hi
Do you have a program that follows this hypoT program

WEEK 5 - DAY 6 (Shoulders)

Week 6 - Day 1 (Arms)

WEEK 6 - DAY 2 (Legs)

Inclines rather than flat.. Major improvement in defecits.

WEEK 6 - DAY 3 (Chest)

WEEK 6 - DAY 4 (Cardio/Abs)

WEEK 6 - DAY 5 (Back Attack)

WEEK 6 - DAY 6 (Shoulders)

Week 7 - Day 1 (Arms)

WEEK 7 - DAY 2 (Legs)

WEEK 7 - DAY 3 (Chest)

WEEK 7 - DAY 4 (Cardio/Abs)

WEEK 7 - DAY 5 (Back Attack)

WEEK 7 - DAY 6 (Shoulders)

Week 8 - Day 1 (Arms)

WEEK 8 - DAY 2 (Legs)

WEEK 8 - DAY 3 (Chest)

WEEK 8 - DAY 4 (Cardio/Abs)

Substituted 100 Bi’s and 400 crunches instead of elliptical

WEEK 1 - DAY 5 (Back Attack)

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