Name: Playbook - Anthony Mantello - W1/D1 D1 Back & Hamstrings
Uploaded: 2022-07-06T16:37:33.777Z
Duration: 45 min
Description: W1/D1 D1 Back & Hamstrings

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

Felt great after this workout. This is what I needed, something structured. Looking forward to seeing what results I get from sticking to this!

Jesse Robinson

ViniD

Shae

Oscar

Felt great during D1! The slow and controlled reps feel great and let’s me focusing controlling my breathing and core throughout the workout. Haven’t felt my hammies this well in a minute either.

JJ Dominguez

Cristian

Back felt pretty pumped the entire workout

John

Amazing first workout can't wait to keep going and see the progress

Shawn

Ethan

Francisco

Jonas

Gabriel

Loved it. Great back workout and the addition of the hamstring work was the cherry on top.

Luke Weathers

Killer for the back and love the hamstring touch

Jordan

Jonathan

It was awesome, thank you very much here from Denmark💪🏼

Simon Clausen

Please Specify The RPE/RIR Per Set, Otherwise great workout!

Jaxson

One direct exercise for hams = one massive pump

Itay

Great pump on my back and fell more mind muscles connection

Erick

If we should lower weight for each set for working sets or up it progressively for warm ups

Marco

Jayden

Gianmarco Forlani

absolutely obliterating back pump, hamstrings was a beautiful touch

Hunter Rust

Great workout I loved the hyperextensions at the end they really killed my spinal erectors

Lukw

Connor Campbell

This absolutely killed me! 🔱 great pump tho!

Cameron

I feel like there wasn’t a whole lot of heavy sets, lots of 10-15 reps

Michael

Isaac

Aaron

Joshua

Alex

Your my biggest inspiration your the reason I started working out,

Preston

Sebastian

It was amazing. My hamstrings and back are toasted after that workout

Mitch

Day 1 - Back & Hamstrings

- Cable Pullovers 3 x 12
- Lat Pulldown 3 warm up sets of 4-6 reps followed by 2 hard sets of failure (10-12)
- Smith Machine Bent Over Row 2 warm up sets of 4-6 followed by 3 hard sets of 8-10
- Chest Supported Row 3 x 12-15
- Shrugs 3 x 12
- Hyperextensions 3 x 15
- Seated leg curl 3 warm up sets of 10 reps and 2 hard sets of 12-15

- Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting
- Grab the rope with an overhand grip, your hands near shoulder-width apart
- Keeping your arms straight, pull the rope down in an arc while engaging your lats, squeezing your shoulder blades together and keeping your core tight
- You can bring your fists further behind you for a better squeeze
- Pause at contraction then reverse the movement back to starting position

Cable rope pullover

- Grab the bar with a neutral grip, palms facing each other
- Keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction then return the weight to the starting position

Warm up sets

Neutral grip lat pulldown (warm up)

- Grab the bar with a neutral grip, palms facing each other
- Keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction then return the weight to the starting position

Failure at 10-12 reps

Neutral grip lat pulldown

- Assume a standing position while holding the bar using a double overhand grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control

Warm up sets

Smith machine bent over row (warm up)

- Assume a standing position while holding the bar using a double overhand grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control

Smith machine bent over row

- Support your chest on an incline bench, a dumbbell in each hand
- Pull the dumbbells up high and wide 
- Squeeze your shoulder blades at the top 
- Slowly lower the dumbbells back down to starting position

Chest supported dumbbell high/wide row

- Hold the bar in front of your body palms facing you, arms straight and roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause at full contraction
- Release the bar back down to starting position

Smith machine shrugs

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Hyperextensions

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

Warm up sets

Seated hamstring curls (warm up)

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly toward you and flex your calf muscles as you do so
- Return to the starting position by extending the legs in front of you again

W1/D1 D1 Back & Hamstrings

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