Name: Playbook - Dan Rockwell - W1/D2 Back / Calfs
Uploaded: 2021-12-31T18:17:47.128Z
Duration: 75 min
Description: W1/D2 Back / Calfs

Nikolay

Douglas Clark

- Deadlift (2-4 warm-ups, then take around 2-3 mins between working sets, going for a good amount of weight here with GOOD form, no back bending)  4 x 10,8,6,4
- Lat Pull Down (wide grip) 5 x 8-12
- Hammer strength low row 4 x 8-12
- One Arm Dumbbell rows 3 x 10-12
- Planks 1 x Failure
- Standing smith machine calf raises (lightweight flex at the top) 5 x 20
- Seated calf machine raises (lightweight here, go for extreme burn) 4 x 20

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- 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 lat pulldown

- Get a pull stretch on the way down 
- Row back and retract your shoulder blades

Hammer strength low row

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Plank

Stand on platform, can use weight plates if necessary 

Drive through toes towards big toe at the top, let stretch full on bottom

Smith machine calf raises

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D2 Back / Calfs

Thomas

Sergio

W1/D1 Chest / Abs

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

Charles

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

W3/D4 Legs / Calfs

W3/D5 Shoulders

W3/D6 Calfs / Core

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D4 Legs / Abs

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W1/D2 Back / Calfs

Community

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