Name: Playbook - Day 1 Training - HIGH VOLUME
Uploaded: 2024-01-07T21:25:03.138Z
Duration: 90 min
Description: HIGH VOLUME

I walked out the door of the gym and created a lunar eclipse with my back pump

Erik

I can't scratch my back anymore with this pump

Mike

Christopher

Cesar

* Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Using the triangle attachment or two single hand attachments. Perform a pull down keep your elbows tight to your sides and pull with your back and not your biceps. Think lead with your elbows.

Seated Lat Pull Down w/ Triangle Attachment

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable rope pullover

Lie prone on the pad of a T-Bar machine and grasp the handle with a neutral or pronated grip depending upon preference or programming. Begin the movement by driving the elbows behind the body while retracting the shoulder blades. Pull the weight towards your body until the elbows are at (or just past) the midline and then slowly lower the weight back to the starting position under control.

Bent Over T Bar Row Machine

- Bring your elbows into your ribs
- Hold at the top engaging your back

Bodyweight Pull Ups

- Raise and lower your upper body engaging your lower back (keep core engaged)

HIGH VOLUME

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