Name: Playbook - Anthony Mantello - W6/D6 Back & Triceps
Uploaded: 2022-07-18T19:23:43.324Z
Duration: 45 min
Description: W6/D6 Back & Triceps

Cole

John Myburgh

3 exercise superset to get blood flow to your back. Don’t go heavy at all.

**CAN ALSO BE ASSISTED**
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower until your arms are fully extended

Pull-up

- 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

**LIGHT**
- 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

Back Warmup

WARMUP AS NEEDED. 4x8 USING YOUR HEAVY WEIGHT HERE. 
- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

INCREASE WEIGHT EACH SET
- 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

- Support your chest on an incline bench, a dumbbell in each hand
- Pull the dumbbells 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

**SETS 3&4 ARE A DROP SET**
- 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

WARMUP AS NEEDED TO YOUR HEAVIER WEIGHT
- Grip the bar around shoulder width apart
- Lower the bar toward the bottom your chest
- Keep elbows close to your sides to engage the triceps
- Press the bar up to starting position

Straight bar close grip bench press

**2 SEC SQUEEZE ON EACH REP**
- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across the front of your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

W6/D6 Back & Triceps

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

Oscar

W2/D2 D2 Chest and Biceps

JJ Dominguez

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

W6/D6 Back & Triceps

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