Name: Playbook - Gareth Sapstead - Back (intensity techniques🔥)
Uploaded: 2022-06-29T13:19:49.553Z
Duration: 60 min
Description: Back (intensity techniques🔥)

Todays workout has you doing 6 exercises - 4 for your back and 2 for your biceps at the end. We’re also going to be using sone intensity techniques in this one including rest-pauses and drops-sets. Be sure to read the descriptions when these techniques apply.

Rest-pauses. Pick a weight you can get about 10 reps with then do this:
- 8 reps
- Take 3 breaths (10’s rest or so)
- Do as many reps as you can (4-5)
- Take 3 breaths (10’s rest or so)
- Do as many reps as you can (2-3)

That’s one single set.

Chest Supported Row (rest-pauses)

Single-Arm Pulldown

On use hammer strength Pulldown if you have access. Final set is 12 reps, reduce weight immediately for another set of 12

1-Arm Underhand Pulldown (last set drop)

Wide Overhand Grip Pull-Ups

On the last set do 10 reps then immediately pick up a lighter set of dumbbells to do another 10 reps.

Incline Hammer Curls (last set drop)

Notice the twist of the grip at the top of the curl. Use a lighter weight than you think here since the rest is relatively short.

Last set you’ll do 20 reps then immediately drop the weight light enough so you can grind out another 20

Rope Supinating Curls (last set drop)

Back (intensity techniques🔥)

NEW Shoulders-Dominant Push

Quads, Glutes & Hammies

Glutes & Hamstrings 6/4

Lats-Focused & Biceps 6/3

Traps / Rhomboids 5/31

Chest-Focused Push 5/30

Quads-Focused Lower

Chest-Dominant Push 5/23

Deadlifts | Quads | Hammies

Chest-Builder

Full Back | Biceps

Volume Quads | Hams | Calves

Shoulders | Triceps

High-Volume Back

Glutes | Hamstrings

Chest-Dominant Push

Width-Focused Back | Biceps

Hamstrings | Glutes | Light Quads

Back-attack (cables only)

Full Legs ‘n’ Core

Chest | Light Shoulders & Tri’s

Back Thickness & Biceps

No-ego Squats 🔥

Spicy Shoulders 🔥

“Feel it” Back & Bi’s

Quads-Dominant Lower

Upper Chest Focused “Push”

Width-Focused Back

Legs (Low-Back Friendly)

Shoulders/Chest/Tri’s

High-Volume “PUSH” Day

Toasty Triceps

Quads-Focused 6/8

Back (intensity techniques🔥)

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