Name: Playbook - Julian Smith - Back (lats/traps) (11/26/22)
Uploaded: 2024-04-02T17:10:07.645Z
Duration: 90 min
Description: Back (lats/traps) (11/26/22)

Harshal

Ashwin Mohta

HIROYUKI KURANISHI

Miguel

Michael

Henry

Please add an option to note weights for each exercise! s/o from Kazakhstan! Thank you

Chingiz

Tamer El Calamawy

Ricardo Lazo De La Vega Paredes

Sergio

Dane

Arturo Berkhoff

Christian

HECTOR MANUEL RAMIREZ GUZMAN

Albert Boschetto

Manny

Andrew

Jordan

JC Miller

Stas Szczurek

Killer back workout 🏋🏾‍♀️ 👊🏾

Antonio

Carlos

Mario

Couldn’t finish the whole thing, went too heavy on the deads. RIP upper back

Kieran

Patrick

Emanuel

Those hyper extensions tho💀💀💀💀

Morgan

Mike

I felt way too much tricep in those rope pulldowns 🫣 guess I did something right yesterday

Paul

Dominique Bradley

Frederik

dane

Jacob

Zack

Quinton Powell

Seth

Jami Roth

Jeffrey

John

Pete

Micah

Adam

Maggie

Barbell Deadlift

On the last rep of each set hold at the top for the number of reps you did, but in seconds!

12 reps = 12 second pause at the top of the last rep before setting down.

10 reps = 10 second pause at the top of the last rep before setting down.

8 reps = 8 second pause at the top of the last rep before setting down.

6 reps = 6 second pause at the top of the last rep before setting down.

4 reps = 4 second pause at the top of the last rep before setting down.

*Barbell Rack Pull (bar above knee)

Incline Double Arm Dumbbell Row (4:0:1:2)

Lat Pull Down (inside shoulder width D grip) (6:0:1:0)

*Kneeling Straight Arm Lat Pull Down (rope)

Keeping the rope ends apart the whole set.

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

Back Hyperextension (weight at chest) (4:0:1:0)

Back Hyperextension (weight hanging) (4:0:1:0)

Every 10 reps take a step away from the pulley.

*Cable Shrug (stepping back)

Back (lats/traps) (11/26/22)

Matt

Javier

Back/Rear Delt (4/24/24)

This workout with some young dolph was crazy 🫡🐬

STEVE

Chest (4/23/24)

Drew Ginsburg

Hitting these hard, really starting to pay off 💪

Joey Cahill

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

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

Bryton Seyfert

That was just nuts those hip thrust were putting in WORK

Oscar

Hamstrings/Glutes (4/21/24)

Steven

Ryan

Luis

Biceps/Triceps (4/20/24)

Jake

Stephan

Teya

Shoulders/Light Chest (4/19/24)

Ashley Lourie

Eliazar

Owen Chaffee

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

Aroon

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

William

Arvin

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

Back (lats/traps) (11/26/22)

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