Name: Playbook - Julian Smith - Back (Rows/Pull downs)/Traps
Uploaded: 2024-04-02T17:10:05.879Z
Duration: 90 min
Description: Back (Rows/Pull downs)/Traps

Jake

Weston

Darius Scheepers

HIROYUKI KURANISHI

Nivaldo Menendez

Sonny

Paul

Dexter

Mariano

Nick

Edgardo

Cade

HECTOR MANUEL RAMIREZ GUZMAN

Really great workout today! But i have a question, why do we go down to a deadlift starting position every 5th rep on the pendulum shrug? Thanks and have a great holiday!

Kimbo

enjoyed it and not to hard on my back. slighty tweeked it about a week ago!

Broc

Garrett

Philip

Workout is great and i love challenges everyday with new reps Variant which creat a shock in body and love doing new exercises

Harshal

Ricardo Lazo De La Vega Paredes

Tempos got me good today! Spent absolutely spent. Pretty tired basically.

Charlie

Have somewhere to track weight used with projected 1 rep max for core lifts

Anonymous

Peter

Joey Cahill

Ryan

Seth

Miguel

Sarthak

Calvin

Logan

Jordie

Andy Godel

Best gains I’ve gotten in a long time, never stopping this routine

Daniel Herrera

Shelley

Can you provide alternative workouts for few variations there are no specified machines in my gym

Aaron

Spensir

Glenn

Fantastic!! Really enjoying the pendulum shrug!! Thank you for the awesome workout once again sir.

Michael

Bro…you never disappoint. I’m back in the gym after having covid and honestly I missed your lifts so much. It’s my favorite part of the day. I appreciate you as always my guy. Hope your back is feeling better 🤝💯

Dominique Bradley

Pendulum shrugs are hard for those of us with small hands

Matt

Nick Arnold

Brad Miller

Joseph Garcia

I do not like doing dumbbell chest supported rows

Jordan

Bradley Taylor

Last set: 8 drop 8

Leaning back slightly and slightly rounding your back forward.

*Lat Pull Down (close V grip)

Sets 1-3: no tempo
Sets 3-6: Rep 1: (1:0:1:10), Rep 2-10: no tempo

*Incline Lat Pull Down (reverse grip)

Flat Bench Dumbbell Pull Over (4:0:1:0)

*Bent Over Barbell Row (torso upright)

Chest Supported Dumbbell Row

Double Arm Dumbbell Row (pulling low)

Compound Set

Holding the full contraction until you can’t anymore. Then doing the longest negative possible.

*Hammer Grip Pull Up Hold

Every 10 reps take a step away from the pulley.

*Cable Shrug (stepping back)

Every five reps go down to a starting Deadlift position then back up before more reps.

*Pendulum Shrug

Back (Rows/Pull downs)/Traps

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

Johnny

Uriel

Hamstrings/Glutes (4/21/24)

Owen Chaffee

Anthony

Biceps/Triceps (4/20/24)

Mike

Tyler

Shoulders/Light Chest (4/19/24)

Oh no there's goes Tokyo...go go quadzilla

Arvin

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

Michael Eastin

Best one! I can feel every single muscle! 👌🏼🔻

Back/Rear Delt (4/17/24)

Christian

Timo

Chest (4/16/24)

William

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

Fabian

Hamstrings/Glutes (4/14/24)

Ross

Javier

Moose

Biceps/Triceps (4/13/24)

Back (Rows/Pull downs)/Traps

Community

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