Name: Playbook - Jesse Marvin - Back/forearms
Uploaded: 2023-07-09T23:52:19.849Z
Duration: 90 min
Description: Back/forearms

Awesome lift. The single arm rows (pull-down/tbar) really got the mind muscle connection going then into the regular t bar and pulldowns. Back was lit up and pumped! Forearm work is paying dividends. Love this split!!

Joey Cahill

Ruben Rodriguez

Love the t bar squeeze at the top that pump is ridiculous

Davis 

Sam Zimberoff

Back workout targeting new angles and movements

Underhand grip.
1 step out to side of working arm. 
Pull elbow to back pocket

Cable pullover (crossbody)

Stand with toes right at plates and bar to side of foot. Support on opposite knee. Small torso rotation to add some bonus ROM

Single arm t bar row

Normal form but to a extra 1/4 rep at the top of every rep

T bar row (double squeeze)

Slightly lean forward and pull the bar out in front of you vs straight down

Reverse grip pull-down

Stay as upright as possible and pull down to lower chest

Lat pulldown

Use a wide grip. I stay outside of rings. 
Row to upper stomach and stretch the bar to mid shin. 
Last set do drop set starting with your 8 rep weight until you get to 20 total reps

Reverse grip bent over row

Start with thumb to pinky then work in 3 reps at a time to each finger with full open between each rep. Do 4 rounds through

Finger pinch warmup

Use a weight that’s manageable and do 3 sets to failure using slow negatives

Plate finger curl

Ez wrist extensions

Ez wrist extensions wide grip

Cable behind back press through thumbs and extend wrist into hammys

Cable wrist extension

Back/forearms

Kyle Hogan

Great variations throughout. Front side and rear delts are smoked. Shrug finishers are awesome.

Shoulder side,rear and traps

Love the front squats to start. Great quad activation. Slow tempo on ext/squats was brutal. Good hammy/adduct finisher. Can't wait for the rest of the split!

Legs

David

Chest/ tricep

Shoulder boi up in this oooooohhhhhh .crank that shoulder boi 🪨

Lit up from this one. The Y raises are the best variation of a raise - the mind muscle is incredible. Rear delts are smoked. Best shoulder lift 💪

Probably the best shoulder day I’ve ever had with trying those new movements out.

Great lift. Love tracking with this program. Beat previous prs and pushed myself. Pumped for tomorrow!!

Would’ve loved another glute focused workout in there so I added a couple myself. Paired the lunge sets with landmine RDLs and the hamstring curls with iso leg kickbacks

Josh

Smoked. Beginning presses for strength + volume from flys and triceps is perfect mix of heavy lifting/bodybuilding. Can't walk from calf superset. Loving this split.

Chest/tri/calves

I think the zottoman curls to start is great because it’s hitting different angles of the brachialis which transitions nice to the other exercises. 🤟

Great day to isolate the arms. Pump was awesome. Love the variations. Forearms are going to see some growth from this program 💪

Back/forearms

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