Name: Playbook - Gritty Soldier - W7/D5 - Back
Uploaded: 2024-01-20T14:25:57.218Z
Duration: 60 min
Description: W7/D5 - Back

- Pendlay Row
- Bent Over Reverse Grip BB Row
- Lat Pull Down
- Deadlift
- Hammer Grip Pull Up
- DB Curl
- DB Pullover

- 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 with control

Pendlay row

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up (palms up)
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row (palms up)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Place the bar just above your feet
- Engage your lats and hamstrings
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
**Use of the lower back should be as Minsk as possible.

Deadlift

- Hold the bars using a hammer grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Hammer grip pull-up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

W7/D5 - Back

It wasn't impossible, but it definitely hurt in a good way. I'm excited for what's next

Scott

Chris

W1/D1 - Leg Day (**BEGIN PHASE 1)

Ivan

Jaime

I hit failure so many times today I laughed. I'm smoked

Ryan

W1/D2 - Chest Day

I've hit total failure everday during the supersets. Huge pump today!

Will

Great workout!  Just challenging enough without being too much.

W1/D3 - Back & Biceps

I was going to try to put this as my cardio before my lifting session to be an alpha chad but I just couldn’t do it, kudos if you can try this

Feels like I want pushing hard enough but the 400’s got me

Gabe

Thank God for my Garmin. I wish I had a track I could hop on to do these work outs but running around my local park hills and all will just help. Good cold wet run in the rain today

W1/D4 - Sprints Pyramid

Jack Banducci

James

W1/D5 - Shoulders

Reached muscle failure and a sick pump 😎

Sean

W1/D6 - Arms

W1/D7 - REST, REST, REST!!

I feel my lower back now.  Good workout!  I definitely challenged myself on that one, especially with the squat and deadlift.

Mark

I pushed it harder here in week 2. This program has totally changed my repscheme and weights. Felt good to push hard, may not be able to run hard later but I think a good recovery run will do me well or I may not be able to walk tomorrow!

daniel

W2/D1 - Leg Day

It's was a good burn.  I could barely do any of the last superset by the end.

I recommend changing the close grip chest press to another exercise. Perhaps cable pulls for chest

W2/D2 - Chest Day

W2/D3 - Back & Biceps

Erika

W2/D4 - Cardio Focus

Great workout. Swapped machine fly for cables since my gym lacks that machine.

Donovan

W2/D5 - Shoulders

Love the pump arms are toasted and shaking

David

W2/D6 - Arms

W2/D7 - REST, REST, REST!!

W3/D1 - Leg Day

Ive hit total failure on this work out every week. I end up having to go to my knees for the decline pushups after the dip at the end

W3/D2 - Chest Day

Arms are shaking as I type this. Great feeling!

Ferdinand Peelen

W3/D3 - Back & Biceps

W3/D4 - Sprints Pyramid

Fantastic! Sticking with the build programme till the end...

W3/D5 - Shoulders

Great programme. Happy to get phase 1 done!

W3/D6 - Arms (**END PHASE 1)

W3/D7 - REST, REST, REST!!

New super set was hard but I made it through my 4th round of dips before hitting failure on them!

W4/D1 - Chest (**BEGIN PHASE 2)

My legs were cooked afterwards, great workout 🔥

Carlos

King of the Yard baby. That left me feeling King of the Yard

W4/D2 - Lower Body

The cable raises roasted me right off the bat, felt the burn all the way through

W4/D3 - Shoulders

Solid trusted super value!
Like the shorter session format!

W4/D4 - Back & Biceps

Starting to feel a big difference. 🔥💯

Joseph

W4/D5 - Arms Day

Tried to hold race pace for the intervals and just jogged the rest periods

W4/D6 - 400m, 800m, 100m Sprints

W4/D7 - REST, REST, REST!!

Shelby

W5/D1 - Chest

The first super set makes me contemplate life choices, hard. But I love it

W5/D2 - Lower Body

W5/D3 - Shoulders

Amazing as ever. Working my way through every single rep of the Build programme. It'll take as long as it takes but I'm getting it done 👊

W7/D5 - Back

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