Name: Playbook - Josh Bailey - W1/D3 Back Gainz
Uploaded: 2021-09-09T13:27:36.170Z
Duration: 60 min
Description: W1/D3 Back Gainz

Darryl

King

Another serious workout in the books 💪🏾🔥

Quezz Welch

Paris

Michael

Nathan

Enri

Awesome!! Feeling it.  Pull ups really ain't my thing, I'm horrible at it lolz

Victor Rodriguez

Davron

Jade

kiki

Great workout today!! Precaite you Josh!!

Sadiel Gamez

Chekky

Smilez

Martenis

It was 🔥💦!!! Those pull-ups though!💪🏽😤

Amy A. Gentry

Marcus

Brendan

Anonymous

David

Marquis Hardin

Feeling good!!!! Thanks for the push coach.

Barney Jackson

It was great still feel like I need more though! Or do you think this is enough for one day?

Giovanni

Riquelvi

Toddy

Francky

Ryan

Mohamed

Breast mode bro you know how to work out powerful

Ashley

Ralph

MarQuis

Great workout kept me interested and mentally challenge

Juan David

Pull-ups were tough. Good workout 💪👍🏽!

Faceless

I can feel my back pretty hard 🔥🔥👏

Tierry

Gerald Gray 

Ntokozo

Brooke

This is an all in one back workout that has some mass gaining exercises to help you put more thickness and width on your back

-Carefully secure a weight belt around your hips. Stand below a pull-up bar. Reach up and secure your overhand grip. Brace your core.

-Begin the movement by pulling with your lat / middle back muscles to bring your body towards the bar.

-Once your chest nears the bar, pause to feel the contraction in your back then slowly lower yourself to the starting position. Do not lock out your elbows.

Weighted Pull-Ups

-Stand with your mid-foot under the bar (medium stance)

-Bend over and grab the bar (palms down, medium-grip)

-Unlock your knees while keeping your hips high

-Lift your chest and straighten your back

-Pull the bar against your lower chest


Read more https://stronglifts.com/barbell-row/

Barbell Rows

-Sit on the bench while facing the cable machine.

-Extend your arms upwards to grab the bar with your palms facing towards you. Your hands should be roughly shoulder width apart.

-While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage. 

-Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.

-Maintain tightness in your core and repeat

Lat Pulldown (Supinated grip)

-Set the cable at roughly stomach level, then grab the grip with one hand. 

-On one knee and one foot in front of the other as you pull your elbow as far back behind as you can without rotating your body.

-With your other hand either on your hip or stomach, you really want to focus on not rotating your body as you pull your elbow back, because it will take tension off of the back and core

-Perform on both arms

Single Arm Cable Rows (on knee)

-Assume a standing position with your feet shoulder width apart. 

-Hinge at the waist until your back is nearly parallel to the floor.

-With your arms slightly bent, contract your rear deltoids to bring the weight up and out to your sides. Squeeze your shoulder blades together at the top of the rep.

-Slowly bring your arms back down to the starting position.

-Maintain tightness in your core and repeat

Dumbbell Rear Delt Fly’s

-Stand with your torso upright and with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.

-While holding the upper arm stationary, curl the right dumbbell as you rotate the palms of the hands until they are facing forward. At this point continue contracting the biceps until they are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

-Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left hand. Continue alternating in this manner and repeat the exercise according to the training plan

Alternating Dumbbell Bicep Curls

W1/D3 Back Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

moses jr

W1/D4 Shoulder Gainz

Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W1/D3 Back Gainz

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