Name: Playbook - Josh Bailey - W4/D3 Back Volume
Uploaded: 2021-06-07T12:08:28.689Z
Duration: 45 min
Description: W4/D3 Back Volume

Darrell Benson

Darryl

Amy A. Gentry

Brendan

Faceless

My back is pumped up!! Love this workout wow 🔥🔥🔥 
IG @_RYANDAVIS1

Ryan

I keep tryin to stop flexin my bacc but I can’t 🤣🔥🔥🔥

Jamar Akem

Riquelvi

Brandon

Gerald Gray 

Mike

Sirgae Jewell

Volume back workout will either have more sets or repetitions so be prepared to add weight as reps decrease or work with a comfortable but still challenging weight to do 15-20 reps with

These types of workouts help you put on more muscle in a faster amount of time because you are overloading the muscles

-Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.

-Grasp the V-bar so that your palms are facing forward. Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.

- Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.

- Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.
- Repeat for a complete set.

Cable V Bar Rows

-Grasp the bar with a medium grip, looking forward with your torso upright. 

-Retract your shoulder blades and pull the bar down in front of you to your upper chest.

- Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.

Lat Pulldown

-Sit down on the bench and grab the cable row bar with your palms facing upwards (underhand grip).

-Keep your back straight but relax your shoulders forward.

-Pull the cable handle to your chest and try to pinch your shoulder blades together in the back.

- Control the weight as you let your arms back out. This completes one repetition.

Cable Straight Bar Rows
(Supinated Grip)

-Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.

-Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward.

-Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent.

-Tilt your chin toward your chest so that your neck is in line with the rest of your spine.

-Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage.

-Lower the weight slowly back down

Single Arm DB Rows

-Attach a rope or Lat bar to one of the higher points on the cable machine. Grab the handle with an neutral or overhand grip. Your grip should be slightly wider than your shoulders.

-Take a couple steps away from the cable machine to move the weight off of the cable stack. Your posture should be tall with a neutral head and neck position. Your shoulders should be slightly ahead of your hips. Your arms should be long in front of your body without hyperextending your elbows. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. 

-Grip the floor with your feet to create a stable foot position, and distribute your weight evenly on your feet. Pre-tension your shoulders and hips while engaging your core. Rotate your shoulders outward to engage your lath. All repetitions should begin from this position.
While maintaining long arms, initiate the downward movement by squeezing your lath and pulling the bar toward your hips.

Straight Arm Pulldown (Rope)

W4/D3 Back Volume

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

Will

Dontrez

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

W1/D5 Leg Gainz

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

W4/D3 Back Volume

Community

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