Name: Playbook - Day 1 Training - W4 Day 5 Back Workout
Uploaded: 2024-01-07T21:25:03.439Z
Duration: 90 min
Description: W4 Day 5 Back Workout

Aaron

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

Stand in front of the bar with feet shoulder width apart. Keep the bar as close to your body as possible throughout entire exercise. Grab the bar right outside your feet, use either overhand grip, palms facing the bar, or one overhand one underhand for more control. Have a slight bend in your knees, drive through your heels, and push your hips forward to complete the exercises. Control the weight as you lower it back down to the ground. Let the weight rest on the ground between each rep.

Barbell Conventional Deadlift

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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Underhand Pendlay Row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position, making sure to stretch forward

Seated Elongated Cable Straight Bar Row

Position yourself on an incline bench lying your chest on the top of the bench and feet on the ground. Pull the barbell up toward your stomach and hold when the bar touches the bench. Then control the bar back down to starting position.

Chest Supported Barbell Row

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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W4 Day 5 Back 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

Raleek Harrison

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

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

W4 Day 5 Back Workout

Community

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