Name: Playbook - Fraser Wilson - W4/D3 Back & Core
Uploaded: 2021-10-06T11:22:55.749Z
Duration: 60 min
Description: W4/D3 Back & Core

Luis

- Deadlift (work up sets) 4 x 10,8,8,6
- Deadlift 4 x 5 (RPE 9)
- Underhand grip pulldowns 3 x 6-8 (tempo: concentric 1, hold 1, negative 2)
- Single arm DB row 3 x 6-8 (each side)
- Cable straight arm pulldowns 3 x 8
- Preacher curls 3 x 6-8

- Hanging leg raises 5 x 10-15
- DB bench crunches 2 x 20
- Russian twists 3 x 30

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift (work up sets)

Barbell deadlift (RPE 9)

(tempo: concentric 1, hold 1, negative 2)
- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your lats as you pulldown 
- Return with a controlled movement

Underhand grip pulldown (tempo)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Complete desired reps then repeat on the opposite side

Single dumbbell row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Wide straight arm lat pulldowns

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Cable preacher curls

- 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

Hanging leg raises

- Seated on a bench
- Hold a dumbbell at your chest
- Lean back while you tuck your knees in and out

Dumbbell bench ab crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

W4/D3 Back & Core

Joseph

Abit challenging lol. Coming back from a broken leg so it was abit intense for me

Kanan Clark

Great! I didn’t have access to one of the machines at my gym, but I found a work around. Excited for tomorrows workout!

Cailean

W1/D1 Legs & Core

Live for the work up and work downs! Thanks Fraser!

Alejandro Sosa

That felt amazing! Can’t wait for the transformation.

Johnathan

W1/D2 Chest & LISS

Faceless

I love this program. Just wish there was upper/lower split for it. I want to hit legs twice a week.

Ace Kenway

Samir

W1/D4 Back & Core

Awesome workout! Didn’t have access to one of the machines but I made do with a substitute. Worked up a hell of a sweat!

Explain why we’re doin each movement. Why this amount of reps. Why doesn’t the next week change. Is this just for maintaining?

Cody Walter

W1/D5 Shoulders & Cardio

Frederico Delli Colli

You know if your arm kills after the workout

W1/D6 Arms

Wasn’t able to do one of the workouts due to the machine being out of order, but all in all a great workout. Got me sweating and tired.

Do you have any mods for a home gym setup for this workout?

Daniel

Can’t feel my legs but very good LMAOO! Ready for tomorrow’s workout 🤪🤪

Jose

W1/D7 Legs & Core

Mark

W2/D1 Chest & Cardio

Same set of exercises every single week 🙄

Oscar

Second week been hitting different 🔥🔥🔥

W2/D3 Back & Core

Good, but if would be if you include alternate exercises as well, in case anyone not comfortable with any exercise.

Ahad Raza

By including apple watch support and reps/weight log

Muzammil

W2/D4 Shoulders & Cardio

Awesome - you are saving my life one small step at a time.

Jason

Hey big fan of ur workout. I have been trying to loose belly fats, u got any tips???

W4/D3 Back & Core

Community

More workouts from Fraser Wilson