Name: Playbook - Dan Rockwell - W4/D2 Back
Uploaded: 2022-02-05T00:42:38.282Z
Duration: 75 min
Description: W4/D2 Back

Nick

Douglas Clark

- Deadlifts 5 x 6
- Lat Pull down  4 x 8-12
- T-bar row (can be machine or barbell) 4 x 12,10,8,6
- One arm dumbbell rows 3 x 8-12 (each arm)
- Standing cable lat pullovers 4 x 12-15
- Back extensions (no weight) 3 x 10-20
- Planks 1 x  Failure

- 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

Close grip cable lat pull downs

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

One arm dumbbell row

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

Back extension

Plank

W4/D2 Back

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

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

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

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

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 ...

Silvia

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/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!!!

W4/D2 Back

Community

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