Name: Playbook - Christina Stephenson - W1/D4 Nov16 — Back, Shoulders (New Split)
Uploaded: 2024-01-17T23:24:57.791Z
Duration: 65 min
Description: W1/D4 Nov16 — Back, Shoulders (New Split)

Happy Thursday!

We’re hitting back and shoulders today, two of my favourites to train in one.

Click “Start Now” to get into the workout.

Reps: 5R

Modifications: 
— banded pull-ups
— machine assisted pull-ups
— inverted row (any bodyweight row)
— wide grip seated pulldown
— dumbbell row (pronated or neutral)

Pull-ups

Rep Range: 8-10R
Modifications: barbell bentover row OR dumbbell bentover row

*usually pendlay rows start from the ground, but my gym doesn’t have the large bumper plates that would allow me to reach to the ground, so I’m using the rack here*

Cues:
— Hinge at the hips until back is parallel to the ground
— Grip bar just outside shoulder width apart
— With core braced, use elbows to pull the bar back to your hips (will land at abdomen)
— Bring elbows into sides/squeeze shoulder blades
— Lower the bar all the way back down to the floor/rack

Barbell Pendlay Row

Rep Range: 10-12R
Modifications: seated or standing single arm overhead press

1/2 Kneel Single Arm Neutral Overhead Press

Reps: 12R
Modification: band supinated pulldown OR supinated dumbbell row

Seated Supinated Grip Lat Pulldown

Rep Range: 12-15R
Modifications: dumbbell upright row

Cable Bar Upright Row

Superset

Reps: 10R
Modifications: dumbbell bentover reverse flies OR band pullaparts

Prone Reverse Flies

Rep Range: 15-20R
Modifications: band lat pushdown

Rope Lat Pushdown

Reps: 15R
Modifications: dumbbell lateral to front raises

T Raises

W1/D4 Nov16 — Back, Shoulders (New Split)

W1/D1 Nov13 — Chest, Shoulders (New Split)

Sheryl

W1/D2 Nov14 — Glutes, Quads (New Split)

W1/D3 Nov15 — Full Body (New Split)

W1/D5 Nov17 — Glutes, Hamstrings (New Split)

W1/D6 Nov18 — Biceps, Triceps, Core (New Split)

W2/D1 Nov20 — Chest, Shoulders

W2/D2 Nov21 — Glutes, Quads

W2/D3 Nov22 — Full Body

W2/D4 Nov23 — Back, Shoulders

W2/D5 Nov24 — Glutes, Hamstrings

W2/D6 Nov25 — Biceps, Triceps, Core

W3/D1 Nov27 — Chest, Shoulders

W3/D2 Nov28 — Glutes, Quads

W3/D3 Nov29 — Full Body

W3/D4 Nov30 — Back, Shoulders

W3/D5 Dec1 — Glutes, Hamstrings

W3/D6 Dec2 — Biceps, Triceps, Core

Good one but no January workouts are showing up so I’m going back and doing previous workouts.

W4/D1 Dec4 — Chest, Shoulders

W4/D2 Dec5 — Glutes, Quads

W4/D3 Dec6 — Full Body

W4/D4 Dec7 — Back, Shoulders

W4/D5 Dec8 — Glutes, Hamstrings

W4/D6 Dec9 — Biceps, Triceps, Core

Those around the worlds at the end are killer (in a good way 😂)

W5/D1 Dec11 — Chest, Shoulders

W5/D2 Dec12 — Glutes, Quads, Adductors, Calves

W5/D3 Dec13 — Full Body

W5/D4 Dec14 — Back, Shoulders

W5/D5 Dec15 — Glutes, Hamstrings

W5/D6 Dec16 — Biceps, Triceps, Core

W6/D1 Dec18 — Chest, Shoulders

W6/D2 Dec19 — Glutes, Quads, Adductors, Calves

W6/D3 Dec20 — Full Body

W6/D4 Dec21 — Back, Shoulders

W6/D5 Dec22 — Glutes, Hamstrings

W6/D6 Dec23 — Biceps, Triceps, Core

W7/D1 Dec25 — Chest, Shoulders (Deload)

W7/D2 Dec26 — Full Body (Deload)

W7/D3 Dec27 — Glutes, Quads, Adductors (Deload)

W7/D4 Dec28 — Back, Shoulders (Deload)

W7/D5 Dec29 — Glutes, Hamstrings (Deload)

W7/D6 Dec30 — Biceps, Triceps, Core (Deload)

W1/D4 Nov16 — Back, Shoulders (New Split)

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