Name: Playbook - Dan Rockwell - W6/D2 Back / Calfs
Uploaded: 2021-12-31T18:20:44.006Z
Duration: 90 min
Description: W6/D2 Back / Calfs

Nikolay

Douglas Clark

- Dead lifts (work on form, not going to complete failure but a good push) 
  4 x 8
- Lat Pull down (keep samish weight, not really any to failure just get a 
  crazy back pump) 5 x 10
- Bent Over Row Under Hand Grip (increasing weight each set) 
 4 x 12,10,8,6
- One arm cable row 3 x 8-12
- Standing Cable Pullover 4 x 12-15
- Planks 1 x Failure (set a goal for this. Have a weekly minimum and try to 
   beat it
- Bodyweight Calf raises (flex calfs at top) 3 x 30 
- Machine or Smith Machine Calf Raises SS with One leg bodyweight calf 
  raises 5 x 10, 5-10

- 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

Palms up

Grip should be a little more than shoulder width apart

Bent over row underhand grip

Put hip flexor into back of seated row seat

One arm cable row

Plank

Full stretch on bottom

Drive through toes towards big toe

Slow and controlled here

Body weight calf raises

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

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

Leg is straight

Body weight one leg calf raises

Superset

W6/D2 Back / Calfs

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

W1/D2 Back / Calfs

Yossi Fitoussi

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

Austin

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/D2 Back / Calfs

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/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

W6/D2 Back / Calfs

Community

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