Name: Playbook - Julian Smith - Back (8/18/23)
Uploaded: 2024-04-02T17:10:08.786Z
Duration: 90 min
Description: Back (8/18/23)

Miguel

Faith Inay

Carlos

CESAR

Manny

Jake

My back is smoked! Did this workout less than 24 hours ago and my back is already sore af 🥹

Kyle

Steven

Sean Mullin

Terra

Brian

William

Davi

Mohamad

Timo

Sitting wide bar pull gave me a fantastic pump

Merritt

Better angles on some of the demo clips like the smith machine face pull. Don’t recall that being a move introduced before and it was hard to tell how the bar/elbows should travel from the front angle.

Tashina

Love it! Would love a close
Grip row added ! You the best!

Chris

It’s always a charm to wreck one’s back so early in the week! #CobraKai #NoMercy

Joseph

Dylan

Amanda d

Good workout glad I got the app to follow will continue

William Bascom

shubham thakur

Killer workout before a military ball🫣

Burnsy

One of the best days on this split, wow 🔥

Maggie

Jeffrey

Ricardo Lazo De La Vega Paredes

Matthew

King

Awesome, hammer grip rows were the best, got my whole upper body pumped

Anthony

Lynn

Stephan

I feel like superman, my back is so wide feeling.

Scott

Joshwa

Dominique Bradley

Douglas

Lat Pull Down (wide D grip) (6:0:1:0)

Shooting for a controlled 25-30 second negative.

*Lat Pull Down (close V grip, negatives)

Straight Arm Lat Pull Down (4:0:1:0)

Doing these on the floor where the pulley is a couple feet in front of me (not straight above like a normal Lat pull). So every rep you're pulling down and towards you

*Floor Lat Pull Down (4:0:1:2)

Incline Dumbbell Row (hammer grip)

Keeping the torso parallel to the floor throughout the set.

*Standing Dumbbell Seal Row (4:0:1:0)

*Incline Smith Machine Face Pull

Sets 1-2: snatch grip 
Sets 3-4: shoulder width grip 
Sets 5-6: inside shoulder width grip

*Barbell Shrug (grip change)

Back (8/18/23)

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

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 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Mike

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

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Shoulders/Light Chest (4/19/24)

Jay Lopez

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

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

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

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)

Tyler

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 (8/18/23)

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