Name: Playbook - Jeremy Potvin - W4/D3 Back
Uploaded: 2022-01-28T20:25:20.679Z
Duration: 45 min
Description: W4/D3 Back

Back

- Neutral grip pulldown - 3 ramp up sets / 1 working set / 1 drop set
- Single arm row - 3 ramp up sets / 1 working set / 1 drop set
- Deadlifts - 3 ramp up sets / 3 working sets
- Reverse grip pulldown - 3 ramp up sets / 1 working set / 1 drop set
- Upper back row - 3 ramp up sets / 1 working set / 1 drop set
- V-bar pulldown - 3 ramp up sets / 1 working set / 1 drop set

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 8-12 reps 
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

- Grab the attachment with a neutral grip
- Lean back slightly, keeping your chest up 
- Pull the cable down to your upper chest engaging your lats throughout the exercise
- Pause and return to starting position

Neutral grip lat pulldown

- Keep your core tight and chest against the pad 
- Pull the weight back and retract your shoulder blade, engaging your back
- Pause at contraction then release slowly back to starting position
- Complete desired reps then repeat on the opposite side

Single arm ISO row

- Place the bar just above your feet
- Engage your lats, shoulders pulled back and down, core braced 
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with an underhand grip
- 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 starting position

Underhand grip lat pulldown

- Keep your core tight and chest against the pad 
- Pull the weight back and retract your shoulder blades, engaging your back
- Pause at contraction then release slowly back to starting position

Hammer strength row

V-bar pulldown

W4/D3 Back

Marc

Not bad at all. I’m not used to just doing one body part at a time. Nice change up.

John

Kale Galeano

W1/D1 Shoulders

Agnieszka

Not bad.  I wish we could add more to these workouts on the log. I also incorporate abs.

W1/D2 Arms

Jason

Jennie

Abhishek

W1/D3 Back

Big Mo

The work outsets and reps don't seem consistent within week 1, not sure if that's on purpose. Also no notes and pre set categories for reps and sets like I see in other workouts. I also have seen duplicate exercises in the same workout and not sure if that's meant to be. Workouts need more detail

Kelly

W1/D4 Legs

perfect I had to eliminate certain exercises I have pain in my shoulder it's not because of this workout but I hurt myself a few weeks ago unfortunately

W4/D3 Back

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