Name: Playbook - Julian Smith - Back (3/7/23)
Uploaded: 2024-04-02T17:10:08.082Z
Duration: 90 min
Description: Back (3/7/23)

Corey

Miguel

Tyler

Logan

Thanks sir.it’s was amazing. I’m really enjoying my program and I’m telling everyone about it

KEITH WILLIAMS

Mallory

Shawn

HECTOR MANUEL RAMIREZ GUZMAN

William

TMNT status has been engaged! #TurtlePower

Joseph

Anthony

Finally learning mind muscle connection, totally different workout when you figure that out!! 🔥🤙🏽

Pete

Lats and traps burn not the lower back. Need more attention.

Brandon

Energy levels were low for this one but glad I pushed through, my back is feeling amazing 💪🏼

Eric Da Silva

Jordan

Antonio

Jason

Timo

Steven

Rabih M.

Daniel Crossley

Let us know what makes a DB pullover "Pendlay" vs the regular ones you program. Same with the "Platz" hack squats. I get the references to the coach/lifter surnames, but don't see how a Pendlay row (torso parallel to the floor, dead weight between rows) relates to a pullover.

Charles

Couldn’t even finish today. Crazy train

Incredible back workout with the Daily Pump Ap!

John Campbell

Kieran

Can you make it more challenging for the back

Sarah

Chris

Cameron Cobb

Albert Bersley

Tanner Morris

Chloe

Mukhtar

Emanuel

My last are gonna be sore. But that’s good, right?

Devin

Robert

Nick

Maddox

Brutal. Craziest back workout in a long time.

Jerry

Mike

John

Johnny

Tory Paulus

Jake Hayes

My back is no longer functioning after this one

PMac

Solid pump. Really came together in the last 3 workouts. 💪

Diamond

Reps 1-7: Full stretch to mid rep 
Reps 8-14: Mid rep to full contraction 
Reps 15-21: Full range of motion reps

*Incline Straight Arm Lat Pull Down (21s)

Pendlay Dumbbell Pull Over

Last set rest pause: After completing 12 reps on the last set, set the weight down and take a 10 second break, then jump back in for as many reps as possible.

*Bent Over T bar Row

*Smith Machine Bent Over Row (extra wide grip)

*Machine Low Row (pulling high, elbows flared) (1:0:1:2)

Barbell Shrug (shoulder width grip)

Compound Set

*Lat Pull Down (behind the neck, pause into reps)

Leaning back slightly and slightly rounding your back forward.

*Lat Pull Down (close V grip)

Set yourself up as if you’re about to do a standing Cable row. Keeping your arms lengthened, contract with just your traps/shoulders.

*Cable Shrug Row (close V grip)

Back (3/7/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Alain

Owen Chaffee

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

Calves/Abs/Neck/Forearms (4/22/24)

Hamstrings/Glutes (4/21/24)

Victor

Teya

Biceps/Triceps (4/20/24)

Matt

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Quads/Abductor/Adductor (4/18/24)

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Ashley Lourie

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Back (3/7/23)

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