Name: Playbook - Brendon Osborne - DAY 1. BACK
Uploaded: 2023-10-08T23:30:44.011Z
Duration: 65 min
Description: DAY 1. BACK

4:1:2:1 - see FAQ for tempo explanation. 

No cable attachment or rope can be used. 

Use the exercise to connect with the Lats. 

In shortened position(hand by hip) move elbow towards the bottom of the spine.

Single Arm, Straight Arm Pulldown.

3:1:1:2
(110 degree hip angle) 

30 seconds rest after each arm.

Leaning back from hip. Force elbow vertically down on initial movement and pull elbow towards spine when in bottom position.

Single Arm Leverage Pulldown

3:1:1:2

Hold tension in top position for 2 seconds whilst focusing on driving elbows towards rib cage. 

If unable to compete full rep range. Use bands or assisted machine.

Straight Bar Pull-Ups

3:1:1:2

And the completion of reps perform 5-8reps of end range partials with the same weight.

Wide Neutral Grip Seated Row + Partials

2: 1: 1: 1 

Pull the bar close to the body with the lats, and think about the hands as hooks. Drive the feet through the floor.

Rack Pulls - Bar slightly below knees.

100 reps 

Pick a weight you can perform 15reps on. 

Drop weight 1-2 plate levels and begin more reps immediately. 

Go to failure and continue to drop weight until 100 reps has been completed.

Machine Pulldown - 100 reps

DAY 1. BACK

Dylan Lawson

DAY 2. CHEST/BICEPS

Amr Elganiny

DAY 3. HAMSTRINGS/QUAD

DAY 4. SHOULDERS/TRICEPS/CALVES

Felt like I was working my shoulders more than back.

DAY 1. BACK

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