Name: Playbook - Julian Smith - Back (lats/traps) (11/19/22)
Uploaded: 2024-04-02T17:10:07.615Z
Duration: 90 min
Description: Back (lats/traps) (11/19/22)

Harshal

Ashwin Mohta

Miguel

Dave

Peter

Shawn

Michelle Bogan

Josh

Ricardo Lazo De La Vega Paredes

Darius Scheepers

Bryan

Andrew Blackburn

Tara B

William

HECTOR MANUEL RAMIREZ GUZMAN

Amanda

Anmol

Súper delis, profe pero no se pele porque en mi gimnasio no tenemos los agarres que usted ocupa! 😑

Marce

Antonio

Sean Geelan

JC Miller

Deadlifts. I hate ‘em and I love ‘em. 😍🥵

Chad

Carlos

Kieran

Teya

Jake

Terrance Aldridge

Akarsh

Awesome workout, especially liked the 3-grip lat pulldown.

Charles

Patrick

Maggie

Mike

Morgan

Jordan

I feel like screaming like Eren from AOT🔥🔥🔥😤😤😤

Dominique Bradley

Used a 45 plate for the shrugs to mess with grip strength. Nasty.

Matt

Frederik

Ryan

Jacob

Pete

Quinton Powell

Cameron Cobb

Owen Chaffee

Jeffrey

John

Anthony

Victor

Hunter

Pins set so the bar is just above the knees. Doing a shrug at the top of each rep.

*Barbell Rack Pull (with shrug)

Last set rest pause: after completing the last set of 12 reps, rack the weight and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Barbell Deadlift (not touching the floor)

No rest time. One side rests while the other side works.

*Single Arm Dumbbell Row (steep incline) (1:0:1:2)

Bringing the dumbbells down and close on the full stretch then as wide as possible on the contraction.

Last set rest pause: after completing the last set of 12 reps, set the weights down and take a 10 second break, then jump back in with the same weight and do as many reps as possible.

*Incline Double Arm Dumbbell Row

Pulsing reps from the max contraction to mid stretch. Once you failure at pulsing reps switch to full range for as many more reps as possible.

*Machine Low Row

Straight Arm Lat Pull (torso upright)

Every set: 6 drop 6 drop 6

1st 6: widest grip possible 
2nd 6: shoulder width grip
3rd 6: closest grip

*Lat Pull Down (3 grip change)

Reps 1-10: head forward 
Reps 11-20: head up

No rest time. One side rests while the other side works.

*Hanging Dumbbell Shrug

Back (lats/traps) (11/19/22)

Stephan

Gary

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

Chest (4/23/24)

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

Steven

Hamstrings/Glutes (4/21/24)

Sarah

Biceps/Triceps (4/20/24)

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

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

Eliazar

Nathan Dorado

Ashley Lourie

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

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

Joseph

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 😒

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 (lats/traps) (11/19/22)

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