Name: Playbook - Clark Bartram - W2/D2 - back
Uploaded: 2022-06-08T14:54:02.737Z
Duration: 45 min
Description: W2/D2 - back

Steve

JohnNaiberk

Bret

Great workout still can’t do pull-ups. Did pull downs instead.

Adam

Fantastic workout. I miss the REST button on some of the exercises. It helps me stay on task.

Jeff

Jose Montenegro

Rex Hanna

Jerard

Awesome! Not string enough yet to finish the 4 sets of pull-ups at 8 reps, but did 4 sets of 5 reps.

Joseph Figueroa

- Wide grip pull downs 4 x 8,8,10,12
- Machine mid rows 4 x 8,8,10,12
- One arm dumbbell rows 4 x 8,8,10,12
- Low cable rows 4 x 8,10,10,12
- Pull ups 4 x 8
- Ab crunches - on swiss ball 3 x 10

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip pulls downs

- Pull back and squeeze your shoulder blades
- Extend arms and repeat

Machine mid rows

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

One arm dumbbell rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable low rows

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Start seated on ball with hands on your chest
- Extend your back 
- Engage your abs and crunch up

Ab crunches - on swiss ball

W2/D2 - back

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

W1/D3 - legs

Murray Sherwin

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W2/D2 - back

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