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

Thando

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

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Yossi Fitoussi

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

W1/D2 Back / Calfs

Community

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