Name: Playbook - Julian Smith - Back (lats/traps) (11/26/22)
Uploaded: 2024-04-19T22:29:33.520Z
Duration: 90 min
Description: Back (lats/traps) (11/26/22)

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Priscilla

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)

Very long workout, but great! Had to shorten for time

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Quads/Adductors/Abductors (11/7/22)

SilkyVilky 

Shoulders (11/8/22)

Calves/Abs/Neck (11/9/22)

Yaidy

Adam

Hamstring/glutes (11/10/22)

Brian

harrison

Tricep/Forearms (11/11/22)

Dave

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

Riley

Daniel

Chest/Biceps (11/13/22)

Fabrice

Quads/adductors/abductors (11/14/22)

Shoulders (11/15/22)

Calves/Abs/Neck (11/16/22)

Hamstring/glutes (11/17/22)

Tricep/Forearms (11/18/22)

Julian Osisek

Pulled my lower back during the deadlifts. 
So the rest was very low intensity.

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

Chest/Biceps (11/20/22)

Quads/Adductors/Abductors (11/21/22)

I always feel a great pump after these workouts 🔥

Luis Vicenty

David

Shoulders (11/22/22)

Calves/Abs/Neck (11/23/22)

Joanie Vachon

Hamstrings/glutes (11/24/22)

Tricep/Forearms (11/25/22)

Chest/Biceps (11/27/22)

Quads/adductors/abductors (11/28/22)

Shoulders (11/29/22)

Dimitar

Calves/Abs/Neck (11/30/22)

Hamstring/glutes (12/1/22)

Tricep/Forearms (12/2/22)

Back (lats/traps) (12/3/22)

Luis2720

Chest/Biceps (12/4/22)

Quads/adductors/abductors (12/5/22)

Shoulders (12/6/22)

Calves/Abs/Neck (12/7/22)

Hamstring/glutes (12/8/22)

Tricep/Forearms (12/9/22)

Back (lats/traps) (12/10/22)

Chest/Biceps (12/11/22)

Quads/adductors/abductors (12/12/22)

Shoulders (12/13/22)

Calves/Abs/Neck (12/14/22)

Gaia

Hamstring/glutes (12/15/22)

Tricep/Forearms (12/16/22)

Back (lats/traps) (12/17/22)

Chest/Biceps (12/18/22)

Quads/adductors/abductors (12/19/22)

Shoulders (12/20/22)

Calves/Abs/Neck (12/21/22)

Hamstring/glutes (12/22/22)

Tricep/Forearms (12/23/22)

Back (lats/traps) (12/24/22)

Chest/Biceps (12/25/22)

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

Community

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