Name: Playbook - Corey Van Dorn - BACK DAY 🚀😈
Uploaded: 2024-03-15T14:04:09.164Z
Duration: 60 min
Description: BACK DAY 🚀😈

Bad day today! Only for exercises and around 11 working sets but all of them are compounds and I actually got a really good pump with this one

Make sure to watch the video description for the workout 

As always, remember that a workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc. 

Also, all listed reps are SUGGESTED rep ranges. If you get to the listed 10 reps, and you can still do 2 more, then do those 2 more reps. Everything should be as close to failure as you can. That is where hypertrophy kicks in (AKA how you grow your muscles)

On all sets unless it’s specifically noted as a warmup set, I will include partial reps and chest reps after the perfect form failure

- Foam Roll
- Stretch
- Work on Mobility 
- Yoga type movements
- Just fully loosen up your whole body. Specifically try to work on getting your muscles, warm and increasing flexibility and increasing mobility. 
- No specific routine

Stretch/Roll Out

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- First set is hard set

- Next 3 sets are heavier and til failure. The listed rep ranges are the TARGET REP RANGE 

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position
- Fully allow your lat to stretch and fully contract your lat trying to get elbows down and back as far as possible

Cable rope straight arm pulldown

- 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

- First set is hard set

- Next 3 sets are heavier and til failure. The listed rep ranges are the TARGET REP RANGE

Seated cable row overhand 45 degree medium width

- Grab the bar with an underhand grip (this attachment if you have it. It is like a 45 degree underhand grip instead of full underhand)
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

- First set is hard set

- Next 2 sets are heavier and til failure. The listed rep ranges are the TARGET REP RANGE

45 degree underhand grip lat pulldown

BACK DAY 🚀😈

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

BACK DAY 🚀😈

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