Name: Playbook - Dan Rockwell - W2/D2 Back
Uploaded: 2022-02-05T00:42:38.222Z
Duration: 90 min
Description: W2/D2 Back

Douglas Clark

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

Kyle

• app in several languages: Italian 
• you should tell which warm-up exercises to do before work

Silvia

- 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
- Standing cable lat pullover 5 x 12-15
- 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

W2/D2 Back

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

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

W1/D2 Back

Jose Tapia

Cooper Reidhead

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

Harrison

W1/D4 Legs / Abs

Good shoulder pump!
Added a little core work at the end 👌🏽

Matthew Gasner

Great workout! Not too long but still very effective.

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

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

W2/D1 Chest / Abs

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 ...

W2/D3 Arms

Difficult first sets- was burnt out before I could do the rest!

W2/D4 Legs / Abs

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

There was some tool shed using the only grip on the last workout so I had to improvise but aside from that it was killer pump

Shoulder workout was a solid and steady workout with good resistance training.

Well guy these are some good dang old workouts. Crushed it

W3/D5 Shoulders

I can my strength starting to grow man 🤙

W4/D1 Chest / Abs / Calfs

W4/D2 Back

W4/D3 Arms

W4/D4 Legs / Abs

W4/D5 Shoulders

W5/D1 Chest / Calfs / Abs

W5/D2 Back

Carlos

W5/D3 Arms

W5/D4 Legs / Abs

All around great program, excited for the next level

W5/D5 Shoulders

W6/D1 Chest / Calfs / Abs

W6/D2 Back

W6/D3 Arms

W6/D4 Legs / Abs

This program is what I needed thank you Dan!!!

W2/D2 Back

Community

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