Name: Playbook - Gareth Sapstead - W4/D2 Back & Shoulders
Uploaded: 2021-01-18T11:46:15.470Z
Duration: 55 min
Description: W4/D2 Back & Shoulders

Lee Collier

It’s your last back and shoulders workout so make it a good’n. Those seated chin-ups should be coming along nicely, let’s see if you can get an extra rep or two today and finish this phase strong.

As always, feel free to share your favourite exercises and personal bests with me on instagram for a shoutout (@thefitnessmaverick)

W4/D2 Back & Shoulders

ChloeB

Salwa

Have a way to write in notes about how much weight we used, etc.

Ryan

W1/D1 Glutes

It was great! I look forward to continuing the program.

Alexis

W1/D2 Back & Shoulders

Good 😌 struggled to do Sit ups and did Max 6 in one go, legs and body felt heavy. Feeling chuffed overall

Jerry

W1/D3 Quads & Glutes

Great workout, didn’t manage to get to one exercise due to machine always in use. What is an alternative to Cable High Pulls if no equipment avail?

W1/D4 Back & Chest

Oh my goodness 🍑... definitely felt the burn 🔥 👏👏

Didn’t have green band with me so used Smiths machine for RDL (20kg total) instead. Bum might fall off 🤯

W1/D5 Hamstrings & Glutes

Judy

David On

W2/D1 Glutes

Right shoulder felt slack, kept weight the same way as W1 and completed all workouts except chin ups - ran out of time before early work. Feeling good though 😌

Its only been a week and already seeing some results in my training

W2/D2 Back & Shoulders

Loved it, mega shaky after the workout but feeling good! Legs are definitely feeling stronger

My quads and glutes are hating you right now

W2/D3 Quads & Glutes

Alex

W2/D4 Back & Chest

Feeling good 😌 slower than usual due to cycle in month but felt like I could give a bit more

Band cha cha's are surprisingly spicy 🌶

W2/D5 Hamstrings & Glutes

W3/D1 Glutes

Managed with all workouts except chin ups, feeling like I have nothing in my arms to pull myself up. Where I lacked in chin ups I did the max reps in each round for all the other exercises 🌝

W3/D2 Back & Shoulders

Went heavier on Kettlebell windmill weight and walking lunges 🌟

W3/D3 Quads & Glutes

I love these work outs! I've only been doing killer curves for a little over a month and it's the lifting my body needed to start seeing more muscle.  I love intelligent cscs type of workouts and these are it.  I'm excited to see my gains in 6 months.

Laura

Absolutely loving these programs 💪💪

TRX section is killer, need to practice to gain confidence on them! Feeling good though 😌

W3/D4 Back & Chest

Feeling better, incline bench rev crunch was 🥴 so I did plate rev crunch. I don’t feel as fatigued either on the other rounds which feels like a massive improvement in 3 weeks 😃

W3/D5 Hamstrings & Glutes

W4/D1 Glutes

Great workout! Might go to Wattbike. Jk I won’t 🥴

W4/D3 Quads & Glutes

Upped my weights on the 3pt row to 15kg each, upped my weight on NG cable row… 🤩

W4/D4 Back & Chest

Incline bench rev crunch swapped for plated rev crunch! So chuffed I made it through 4 weeks!

W4/D2 Back & Shoulders

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