Name: Playbook - Dan Rockwell - W3/D2 Back / Calfs
Uploaded: 2021-12-31T18:17:47.178Z
Duration: 90 min
Description: W3/D2 Back / Calfs

Nikolay

- Lat Pull Down 4 x 10-12
- Bent over rows (barbell overhand grip 4 x 8-12
- Seated Hammer Row 4 x 8-12
- One Arm Dumbbell Rows 3 x 10-12
- Deadlifts (focus on form here, last one go all out and get as many reps 
 as possible with good form) 3 x 8
- Back Extensions 2 x 10-2-
- Leg press calf raises 5 x 20-30
- Tibialis raise on platform 4 x 10-15
- One leg calf raise (bodyweight) 3 x 5-15 (each leg)
- Planks 1 x Failure

- 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

Keep back straight throughout movement

Grip should be a little more than shoulder width apart

Bent over row overhand grip

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

Hammer strength low row

One arm dumbbell row

- 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

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

Back extension

Legs straight here

Stretch calfs on way down, drive through toes on the way up

Calf raises leg press

- Use your shin muscles to pull your toes up towards your shins as far as you can
-Get good stretch on down position 
- Slowly lower back down then repeat

Tibialis raise on platform

Don’t have onto anything just use your flat hand against something to stabilize

Leg is straight

Body weight one leg calf raises

Plank

W3/D2 Back / Calfs

Thomas

Sergio

W1/D1 Chest / Abs

Douglas Clark

W1/D2 Back / Calfs

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/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

W3/D2 Back / Calfs

Community

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