Name: Playbook - Dan Rockwell - W1/D2 Back
Uploaded: 2022-02-05T00:42:38.189Z
Duration: 90 min
Description: W1/D2 Back

Tatu

Kyle

I am enjoying the easy to follow workouts. They are giving me the confidence to workout in the gym.

Phillip

Amazing back day workout. Feeling strong.

Alex

Always a great workout. I like the rest timer integrated into the workout.

Anonymous

This workout was great although I had difficulty with the squats in set one- think it would have been better with a guide on both sides to get more balance.
Hoping you will add a place for the weight used for each set- that way it could be gauged for the next go around.
Thanks for your app - doing good. Do you have advice on diet?

Shouldn’t have eaten McDonald’s earlier in the day felt like I was gonna puke

Harrison

in my opinion some exercises are too technical (only with gym equipment) I want a flat stomach

Silvia

Thanks for an awesome workout! My back feels hard and strong! Excited to start this journey with you Dan 💪🏽💪🏽

- Bent over row (overhand grip, smith or barbell) 4 x 8-12
- Pull-ups or assisted pull ups 4 x 5-8
- Lat pull down SS behind the neck pull down (drop weight by about 50%) 
   4 x 10, 10-15
- Close grip seated row 4 x 8-12
- Back extensions 3 x 10-20
- Planks 1 x Failure (Have a weekly minimum and try to beat it)

Keep back straight throughout movement

Grip should be a little more than shoulder width apart

Bent over row overhand grip

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

Behind the back cable lat pull downs

Superset

Machine seated row

Full range of motion, bend your back all the way down, don’t leave it straight

Back extension

Plank

W1/D2 Back

Very difficult to do but very straightforward and well explained. Thank you

Rene

Good pumps. Was looking for a new building routine. This one is working good

Mitchell

Great way to start working out. Loved this first workout.

Jose Tapia

W1/D1 Chest / Abs

Amazing! My arms are ready to explode💯

Benjamin Saldiavr

W1/D3 Arms

I am dead and know I will be sore tomorrow!

Doing ok- making my way through your workouts- I recently lost about 35 pounds so these workouts are feeling good. Thank you for making your workouts avail on this App. Kyle

W1/D4 Legs / Abs

Short but effective. Shoulders are on 🔥

Tracie Bean

Thanks for giving me rear delt exercises...5 star w.

W1/D5 Shoulders

The abs at the end was a nice way to end the workout!

Start to a great week, looking forward to the challenge everyday

Douglas Clark

Good thing you have instructions for the sit-ups- very helpful!

W2/D1 Chest / Abs

Great workout! I was able to get in 2 sets of planks- Thank you!!

W2/D2 Back

I can feel the howitzers coming in after this one

Nick

Great arm workout! Thank you! Just need a place to record the weight amounts for each set.

I hope not to get ruined or hurt, because I don't have the gym equipment you have and therefore I modify certain exercises ...

W1/D2 Back

Community

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