Name: Playbook - Day 1 Training - W1 Day 4 Back Workout
Uploaded: 2024-01-07T21:25:03.201Z
Duration: 90 min
Description: W1 Day 4 Back Workout

Richard Alvarez

Alan

Xavior

Stephen

Isaac

Burning 🥵 from start to finish! This is the training you need to build a strong back!

Gabriella Perez

Justin

Siiick pump. 35 degrees outside and leaving drenched. Steady 110-115 heart rate sticking within the rest periods. Double rest between lifts tho. 👊🏼

Raleek Harrison

Luis

Kevin

Colton

*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

With your hand slightly wider than shoulder width exhale and initiate the downward pull by first depressing (lower) your scapulae, then pulling the bar downward towards the top or mid section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso.

Seated Lat Pull Down

- Grab the bar with a close revere 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 rope to starting position

Seated Reverse Close Grip Lat Pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Step into the middle of the hexagon and get into the starting position. Your feet should be shoulder-width apart. 
Hinge forward at your hips so that your butt moves out behind you. Then bend your knees slightly so that you can grab hold of the hex bar. Keep your back flat and your chest up.
Grab the high handles or the outsides of the hexagon with a shoulder-width grip. Use a neutral grip with your palms facing your body.
Push through the soles of your feet to get the hex bar off the ground. You do not want your knees to move during this first part of the move - keep your shins perpendicular to the floor. 
Once your upper body is almost completely straight, unbend your knees. The weight should be held in front of your thighs. 
Lower the weight following the same pattern: hip hinge, butt out, bend the knees.

Hex Bar Deadlift

Set safety bars to knee level or slightly below. Lock into position, engage lats, push hips through activating hamstrings and glutes. Squeeze at the top.

Barbell Rack Pull

Stand tall, holding a bar in an overhand grip with your hands just outside your thighs. Lift your shoulders straight up, hold for one or two seconds in this elevated position, then lower them back to the start. Throughout the exercise, make sure you keep your shoulders back and your spine and elbows straight.

Standing Barbell Shrugs

Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting. Grab the bar with an overhand grip, your hands shoulder-width apart. Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight.

Standing Straight Bar Cable Pullover

-Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Captain Chair Leg Raises

W1 Day 4 Back Workout

Was great awesome pump my chest is screaming

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Willie

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

Eric Lochnicki

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Aaron

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W1 Day 4 Back Workout

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