Name: Playbook - Brandon Cline - Back, Calves (Week 5 Day 3)
Uploaded: 2023-02-21T14:55:38.432Z
Duration: 70 min
Description: Back, Calves (Week 5 Day 3)

Start with 7 reps with wide grip, then change your grip to shoulder width for another 7 reps, and finally finish inside shoulder width for another 7, or after another with minimal rest, 21 total!

3 Grip Lat Pulldown

Use a reverse grip and an EZ bar for these. Hold for a 1 second contraction

Straight Arm Pulldown

- Hold the barbell with a wide grip
- Hold the bar straight over your chest with a bend in your arms
- While keeping your arms in the bent arm position, guide the bar slowly overhead
- Bring the barbell back to the starting position
You don’t need a whole lot of ROM on these. When you feel your lats fully contract, slowly bring the barbell back down

Decline Barbell Pullover

4 sets- last set is a drop-set until failure
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Use your working side leg to support your weight and use little to no help from your hips

Single Arm Dumbbell Row

Stand in line with a high cable and pull down to your side. The contraction here is crazy

High-Pulley Lat Pulldown

Stretch your calves for 15 seconds between sets

Single Leg Seated Calf Raise

Back, Calves (Week 5 Day 3)

Ross

Back, Rear Delts, Calves (Week 1 Day 1)

Hey dawg… this workout definitely makes you question how badly you want to be a savage.

Chest, Shoulders, Abs (Week 1 Day 2)

Quads, Adductors (Week 1 Day 3)

These workouts are meant for people who got cheated on or are training to avenge a murder…

Back, Calves (Week 1 Day 4)

Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Back, Rear Delts, Abs (Week 2 Day 1)

Jordan

Chest, Shoulders, Calves (Week 2 Day 2)

Don’t expect to be productive after this workout. This workout is not for beginners lol

Quads, Adductors, Abs (Week 2 Day 3)

Back, Rear Delts, Calves (Week 2 Day 4)

Biceps, Triceps, Forearms (Week 2, Day 5)

Hamstrings, Glutes, Calves (Week 2 Day 6 + 7 Rest)

Quads, Hamstrings, Calves (Week 3 Day 1)

Chest, Abs (Week 3 Day 2)

This plan has made me fall in love with the gym again!

Back, Calves (Week 5 Day 3)

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