Name: Playbook - Day 1 Training - W3 Day 4 Back/Shoulder Workout
Uploaded: 2024-01-07T21:25:03.339Z
Duration: 90 min
Description: W3 Day 4 Back/Shoulder Workout

Justin

*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

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

Bodyweight Pull Ups

- Begin by pulling barbell up to your shoulder
- Press up using your legs for power
- Bring barbell to the ground and repeat

Barbell hang clean and press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell Bent Over Reverse Fly

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Triangle Cable Row

Lying flat on the bench or sideways with your upper back on the bench, your hips raised, and core engaged. With a little bend in your arms and hands cupped around the head of the dumbbell feel your chest stretch and rib cage expand bringing the weight down. Then pull the dumbbell to the top of your abs. Be sure to not have your shoulders relaxed and lats engaged.

Dumbbell Pullover

- Keep your arms extended and focus on the back of your shoulders

Standing Cable Reverse Flies

W3 Day 4 Back/Shoulder Workout

Was great awesome pump my chest is screaming

Richard Alvarez

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

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

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

Gabriella Perez

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

Colton

Raleek Harrison

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

W3 Day 4 Back/Shoulder Workout

Community

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