Name: Playbook - Joey Schultz - W4/D3 Wednesday (Back day)
Uploaded: 2022-03-29T22:52:46.708Z
Duration: 100 min
Description: W4/D3 Wednesday (Back day)

Big width day. Lots of exercises that help widen the back out to make sure you are building the v taper from the back.

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

Foam Roll Warmup

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

Wide pull ups

- Grab the lat bar- wide 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar and then repeat

Rope lat pulldown

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated underhand grip cable row

Emphasized on building width with these exercises.

-steadily increase weight each set

- 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

- Grab the bar with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bad to starting position

Back circuit
Barbell rows —> straight bar lat pull throughs

- 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

- 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

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

Three way Super Set

- 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

Stay at 70 RPMs on the bike for the duration of the workout

Cycling Bike

W4/D3 Wednesday (Back day)

It was great love the last one is till failure

Mauricio Caudillo

Jared Wolfe

Really great, looking forward to the rest of the program and the gains I’ll make.

Ben Force

W1/D1 Monday (Chest and Shoulders)

Brutal leg workout but definitely enjoyed it!

Micheal Ray

Cant wait for these stalks as legs to grow 😂

Brandon Horowski

W1/D2 Tuesday (LEGS)

Solid workout!! My lats were on fire. Felt like I was walking out the gym with wings.

Cody

W1/D3 Wednesday (Back day)

W1/D4 Thursday (Bicep and Triceps)

TayAndre

W1/D5 Friday (2nd Leg Day)

W1/D6 Saturday (2nd Chest Day)

W1/D7 OFF DAY

Alysse

Chance

W2/D1 Monday (Chest and Shoulders)

W2/D2 Tuesday (LEGS)

W2/D3 Wednesday (Back day)

James Nguyen

Aaron

W2/D4 Thursday (Bicep and Triceps)

W2/D5 Friday (2nd Leg Day)

W2/D6 Saturday (2nd Chest Day)

W2/D7 OFF DAY

Erik

W3/D1 Monday (Chest and Shoulders)

W3/D2 Tuesday (LEGS)

W3/D3 Wednesday (Back day)

W3/D4 Thursday (Bicep and Triceps)

W3/D5 Friday (2nd Leg Day)

W3/D6 Saturday (2nd Chest Day)

W3/D7 OFF DAY

W4/D1 Monday (Chest and Shoulders)

Killer leg workout!! 🔥🔥 f*** that felt good

W4/D3 Wednesday (Back day)

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