Name: Playbook - Corey Van Dorn - Back Day August, 2023
Uploaded: 2024-03-15T14:04:09.139Z
Duration: 65 min
Description: Back Day August, 2023

Workout I did last week! 

This is basically just a back workout, but I’m not gonna lie, my biceps were cramping later on in the day lol 


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

- Third set is a drop set: Lower the weight immediately after your 2nd set and start the 3rd set right away 

- 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

- Use an overhand, medium to wide grip 
- Start with arms completely extended 
- Pull up as high as you can getting chin equal or over bar
- These should be very slow and controlled
- Slowly lower back down and make sure to fully extend to a hang before pulling back up

Pull Ups

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- 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
- I am using a close grip attachment with wrists being at a 45 degree angle 

1st set: flow set
2nd set: failure
3rd set: failure
4th set: HEAVY and the 5th set is a drop set right after

Seated cable row (overhand close-grip)

- Grab the bar with a neutral grip
- 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

- 1st set flow set
- Next 2 sets are failure plus assisted reps

Neutral grip lat pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- 2 hard sets til failure plus partials and cheats

Standing Dumbbell lateral raises

Back Day August, 2023

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 August, 2023

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