Name: Playbook - Anthony Mantello - W8/D6 Back
Uploaded: 2022-08-01T21:22:50.441Z
Duration: 90 min
Description: W8/D6 Back

JJ Dominguez

**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

Sets 3&4 is a drop set (no rest)
- 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

SQUEEZE.
- Sit at the lat pulldown station
- Grab the D-handle with one hand, arm extended overhead
- Pull the handle down to your torso by flexing the elbow and retract the shoulder blade
-As you do so, slightly rotate the wrist so that at the completion of the movement, your palm is now facing you
- Pause at contraction before returning to the starting position
- Complete desired reps then repeat on the opposite side

Single arm lat pulldown

RPE 9 (ALMOST FAILURE)
- Keeping your elbows tucked in at your sides grab the rope, tense your core
- Press your hands down until your arms are fully extended
- Spread rope apart at the bottom for a deeper contraction
- Bend the elbows, returning to the starting position

Cable rope tricep pushdown

AS MANY EARMUP SETS AS NEEDED. RPE 9. NEAR FAILURE
- Sit in an upright position and lift the dumbbell to the top of your shoulder
- Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead
-Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps

Dumbbell seated overhead tricep extension

W8/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

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

Hunter Rust

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

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

Conner

W4/D1 D1 Back & Biceps

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!🤘🏼

W8/D6 Back

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