Name: Playbook - Brandon Cline - Back, Rear Delts, Calves (Week 1 Day 1)
Uploaded: 2023-02-13T21:47:40.340Z
Duration: 85 min
Description: Back, Rear Delts, Calves (Week 1 Day 1)

Ross

- Chin and chest up 
- Change your grip every set to focus on different angles of the back
- Last set no assistance, go until failure, after failure do assisted until failure

Assisted pull-ups

- Focus on pulling with your elbows and keeping your arms in a mostly fixed position to keep the biceps out of the movement as much as possible
- Pull down towards stomach

Lat Pulldown V-Grip

4th set is a dropset to failure, try to get at least 15 reps

Lat Pulldown D-Grip

Support your chest on a bench, don’t worry about the weight, just keep the mind muscle connection

Rear Delt Fly

Bring the pulley to about eye level, and pull across your body from there. These reps should be quicker reps, but still quality reps

Single Arm Rear Delt Crossover

Vary your toe positions each set. Toes straight, toes in, toes out.

Machine standing calf raise

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, Rear Delts, Calves (Week 1 Day 1)

Community

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