Name: Playbook - Joey Schultz - W1/D2 Tuesday (Back)
Uploaded: 2022-03-09T01:07:13.397Z
Duration: 45 min
Description: W1/D2 Tuesday (Back)

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

-Slowly increase weight each set
- LAST SET drop set

Conventional deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Single Dumbbell bent over rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

Single DB row + Heavy rack pulls

-wide on straight bar
- extend all the way down
- tighten core
- complete ROM
- hold at top

Wide pull ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises- Ab Finisher

W1/D2 Tuesday (Back)

Hector Fortisescobar

W1/D1 Legs MASS

W1/D3 Wednesday (Chest)

couldn’t do the front squats at the end cause I’m getting back to working out but this workout was great!

Juan

Chance

W1/D4 Thursday (Legs)

James Nguyen

W1/D5 Friday (Bicep and Back)

W1/D6 Friday (Shoulder, Tri, and Chest)

W1/D7 OFF DAY

W2/D1 Legs MASS

W2/D2 Tuesday (Back)

W2/D3 Wednesday (Chest)

W2/D4 Thursday (Legs)

W2/D5 Friday (Bicep and Back)

W2/D6 Friday (Shoulder, Tri, and Chest)

W2/D7 OFF DAY

W3/D1 Legs MASS

W3/D2 Tuesday (Back)

W3/D3 Wednesday (Chest)

W3/D4 Thursday (Legs)

W3/D5 Friday (Bicep and Back)

W3/D6 Friday (Shoulder, Tri, and Chest)

W3/D7 OFF DAY

W4/D1 Legs MASS

W4/D2 Tuesday (Back)

W4/D3 Wednesday (Chest)

W4/D4 Thursday (Legs)

W4/D5 Friday (Bicep and Back)

W4/D6 Friday (Shoulder, Tri, and Chest)

W4/D7 OFF DAY

W5/D1 Legs MASS

W5/D2 Tuesday (Back)

W5/D3 Wednesday (Chest)

W5/D4 Thursday (Legs)

W5/D5 Friday (Bicep and Back)

W5/D6 Friday (Shoulder, Tri, and Chest)

W5/D7 OFF DAY

W6/D1 Legs MASS

W6/D2 Tuesday (Back)

W6/D3 Wednesday (Chest)

W6/D4 Thursday (Legs)

W6/D5 Friday (Bicep and Back)

W6/D6 Friday (Shoulder, Tri, and Chest)

W6/D7 OFF DAY

W7/D1 Legs MASS

W7/D2 Tuesday (Back)

W7/D3 Wednesday (Chest)

W7/D4 Thursday (Legs)

W7/D6 Friday (Shoulder, Tri, and Chest)

W7/D7 OFF DAY

W8/D1 Legs MASS

W1/D2 Tuesday (Back)

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