Name: Playbook - Julian Smith - Back (lats/traps) (11/12/22)
Uploaded: 2024-04-02T17:10:07.582Z
Duration: 90 min
Description: Back (lats/traps) (11/12/22)

Miguel

Ashwin Mohta

Egorka

Alex

Peter

DEEZY

Daniel Crossley

Mauricio

Chase

Albert Bersley

Stas Szczurek

Michael

Daniel Tran

I was scared to walk out of the gym because it was windy and i didn’t want to fly away with these WINGS

PMac

Might mess around an accidentally fly away

Tyler

JC Miller

Ricardo Lazo De La Vega Paredes

Darius Scheepers

Seth

I need taller benches for the shrugs but other than that it was killer

Cooper

Andrew

William

Im curious to why we do the lat pulldown behind the neck. I see all these goofy ass influencers telling people to stop with certain exercises but i cant really take them seriously since most of em dont know shit. Could you perhaps answer this in a video or smthn or if you can answer this comment

Kimbo

Parker

Brandon

Frederik

Emanuel

Terrance Aldridge

I put the team on my back for this one. 🧱🧱🧱

Morgan

dane

Dominique Bradley

Pete

Anthony

Ryan

Landon Jarvis

Carlos

It’s my first time using these, so maybe I am not looking in the right area. But a muscle fixation point or like where the stress should be would be helpful! But kick ass first workout on this program!!

Brennon

Quinton Powell

Liam Taylor

Fucking fire 🔥 just amazing 🤌🏼🤌🏼

Darian

Mike

Patrick

I don’t know if it’s the workout or me carrying my friends on cod

Zach

Jeffrey

Couldn’t fit through the door on the way out the gym 😤

Cameron Cobb

Maggie

Adam

The Daily Pump challenge starts Monday the 28th!!

Last set drop set: 5 drop failure drop failure drop failure drop failure drop failure. 

Five drops with equal weight removed each time. I got up to six plates for five reps on my last set, then pulled one plate off went to failure, another off then to failure, etc till I get down to one plate.

*Barbell Rack Pull (pins set above knee)

On the last set step out after the 12th rep and take a 10 second rest. Then jump back in with the same weight for as many reps as possible.

*Machine Low Row (last set rest pause)

Reps 1-10: pulling high with elbows up and out
Reps 11-20: pulling low with elbows tucked

*Seated Cable Row (high into low)

*Pendlay Dumbbell Pull Over

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

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

*Lat Pull Down (reverse grip, 21s)

Keeping the rope spread apart the whole set.

*Kneeling Straight Arm Lat Pull Down (rope) (4:0:1:0)

Incline Chest Supported Dumbbell Shrug (reverse grip)

Incline Chest Supported Dumbbell Shrug (hammer grip)

Compound Set

Back (lats/traps) (11/12/22)

Back/Rear Delt (4/17/24)

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Insane activation from the different variations. Chest is destroyed 💪

Joey Cahill

Best chest day so far! keep going 👊🔥

Bryan

Chest (4/16/24)

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

STEVE

Arvin

Oscar

Hamstrings/Glutes (4/14/24)

Owen Chaffee

Cassie

Biceps/Triceps (4/13/24)

I went to take a drink and could barely lift my bottle. Brutal but amazing.

Jake

Allen Bubello

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Hector

Timo

Tengo Gongadze

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

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chest (4/9/24)

King

Ashley Lourie

Story of the never ending rest day. Fuck me.

Back (lats/traps) (11/12/22)

Community

More workouts from Julian Smith