Name: Playbook - Anthony Mantello - W4/D1 D1 Back & Biceps
Uploaded: 2022-07-06T16:37:33.937Z
Duration: 80 min
Description: W4/D1 D1 Back & Biceps

Oscar

JJ Dominguez

I thought I used to train my back to the max. I was wrong. Great workout Ant

Conner

Hunter Rust

Kevin Soltys

Kedin Rodriguez

Felt like I was gonna take off after that back day

Great added a few exercises. Also added more sets and more sets to failure. But overall great workout brother.

Sam Arnholt

Chuey

Get blood flow and a good pump to start. No need to push hard here.

- 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

- 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

Cable seated close grip row

Cable Pull-over & Cable Row Superset

Stick with the same weight. RPE 9
- Grab the bar with a wide grip, palms facing away from you 
- 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

Wide grip lat pulldown

** FEEDER SET OF 6 IS JUST TO FEEL THE MOVEMENT.**
**SET OF 10 SHOULD BE TO FAILURE**
**SET OF 15 EVERY 3RD REP YOU HOLD IN CONTRACTION FOR 3 SECONDS. BACK OFF THE WEIGHT**
- 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

Neutral grip lat pulldown

**FEEDER SET IS TO FEEL THE WEIGHT**
**4 HARD SETS FAILING AROUND 8 WITH 2 PARTIAL REPS**
- Keep your chest pressed into the pad
- Pull the handles back, squeezing your shoulder blades and engaging your mid back
- Pause at contraction then slowly return the weight to starting position

Machine seated row

**MODERATE WEIGHT HOLDING A 2 SECOND CONTRACTION AT THE TOP OF EACH REP, KEEP CONSTANT TENSION**
- Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad
- Lay face down on the pad and grab the handles
- Lift the bar off the rack and extend your arms in front of you
- Pull the weight up and squeeze your back at the top of the movement
- Pause at contraction 
- Slowly lower the weight back down to the starting position

Machine T-bar row

**USE A LIGHT WEIGHT, USE DBS ON THESE**
**10 REPS ARMS STRAIGHT HANDS AT QUADS, 10 REPS ARMS AT SIDE, 10 REPS DB BEHIND YOU AS BEST AS YOU CAN**
**SLOW REPS, SQUEEZE FOR 2 SECS. THIS WILL BURN**
-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

**ALL SETS MODERATELY HARD RPE 8**
- Hold the bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable straight bar bicep curls

** 12 REPS SHOULD BE FAILURE**
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for reps

Dumbbell alt hammer curls

W4/D1 D1 Back & Biceps

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

W1/D1 D1 Back & Hamstrings

Dalton

Ayden

W1/D2 D2 Chest and Biceps

clarence

W1/D3 D3 Legs

W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

W2/D2 D2 Chest and Biceps

i’m not gonna be able to walk for a week

W2/D3 D3 Legs

JOHN

Gabriel

W2/D5 D5 Shoulders and Chest

John Myburgh

W2/D6 D6 Arms

First time user! Back workout was intense But I didn’t see any bicip workouts in this even though it says back and bi’s?

William Aleman

W3/D1 D1 Back & Biceps

Shae

kobe

Fantastic chest pump. Rear delts were cooked too. Thanks Ant 🔥💪

W3/D2 D2 Chest, Triceps, & Rear Delts

Legs are fried🔥🔥🔥. The leg press at the end is killer. Great workout

Colin O’Connell

W3/D3 D3 Legs

W3/D4 D4 Active Rest Day

Alex

Shoulder and chest pump were great. Thanks Ant🔥💪

W3/D6 D6 Shoulders & Chest

Marty

W3/D7 D7 Rest

Chest was very fatigued 🔥💪. Great chest workout. So far I'm seeing a lot of improvement on my lifts and can't wait to keep working hard.

W4/D2 D2 Chest & Rear Delts

Justin

W4/D3 D3 Legs

W4/D4 D4 Rest

Hardest shoulder workout I've done in a while. Great pump🔥.

Cole

W4/D5 D5 Shoulders & Chest

Cisco

W4/D6 D6 Back & Arms

W4/D7 D7 REST

W5/D1 D1 Chest and Biceps

Great back workout. My last are fried 🔥

Jose

W5/D2 D2 Back

My shoulders are absolutely fried. Unreal

Michael

Sjim

Matthew

W5/D3 Shoulders

W5/D4 Upper Pump

W5/D5 Rest

W5/D6 SHOW DAY

W5/D7 REST (Post-Show)

Connor Campbell

Unreal. Can’t wait to follow this plan to a T, push hard and grow with you bro!🤘🏼

W4/D1 D1 Back & Biceps

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