Name: Playbook - Corey Van Dorn - BACK DAY
Uploaded: 2024-04-28T22:51:54.614Z
Duration: 45 min
Description: BACK DAY

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

Joel

Here is a solid Back Day
- No isolation of biceps (I sometimes do back and bis together, but this is Specifically a BACK DAY)
- Primarily Lat focused
- Make sure to use proper form to make sure you fully engage your back muscles instead of arms/shoulder

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Imagine trying to touch your elbow together behind your back
- Pull elbows back as far as possible
- Keep shoulders locked downward on the concentric portion of movement, not shrugged up

Rope straight arm pulldown

- Pull the attachment in towards your body 
- Allow body to Ben leaned forward and pull using your lat 
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Keep hand low and with an underhand grip
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side
- Rotate palms toward ceiling on concentric

Seated single arm underhand cable row

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged, lean forward on the eccentric to stretch the lats 
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Rotate palms toward ceiling on concentric 
- Pause at contraction then slowly return to starting position

Seated underhand grip cable row (2 attachments)

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine Lateral Row

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

BACK DAY

CHEST DAY 2.0 😈🚀

Brady

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

CHEST + TRIS

It was a great work out I like the timer between workouts

Tyler

Xavier Evia Rivero

BACK & BICEPS

BIS & TRIS w/Core

SHOULDER DAY + Core

My legs might fall off later. I love this program so far

LEG DAY (Quad/Glute/Calf)

Let’s go! That last failure set of diamonds put me on my face

BACK DAY

Community

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