Name: Playbook - Anthony Mantello - W7/D6 Back
Uploaded: 2022-08-01T17:52:42.360Z
Duration: 93 min
Description: W7/D6 Back

**AS MANY WARMUPS AS YOU NEED TO BUILD UP WEIGHT**
1: rpe 8
2: rpe 9
3: rpe 9
4: rpe 9

- Set the rack pins in your favored position, grasp the bar with your palms facing towards you and your hands shoulder-width apart
- Engage your hamstrings by pushing your hips back 
- Keeping your back straight and looking forwards throughout the movement
- Lift the weight by driving your hips forwards and straightening your knees
- Slowly reverse the movement and lower the bar back into the power rack

Barbell rack pulls

As many sets as needed to build to top set weight for 4 sets 

- 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 yourself using your opposite arm
- Row the dumbbell up to your hip while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell single arm row

Increase weight each set

-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

Increase weight each 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

- 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

W7/D6 Back

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

W7/D6 Back

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