Name: Playbook - Julian Smith - Back (lats/traps) (12/24/22)
Uploaded: 2024-04-02T17:10:07.765Z
Duration: 90 min
Description: Back (lats/traps) (12/24/22)

Tyler

Miguel

Shawn

Mike

Dave

Richard Sage

Ashley Lourie

William

Charles

Just getting back into it and I gotta tell you. The burn is nice!

The pageantry, the costumes. Wow, what a musical.

Sean Mullin

Paul

Goodness me, now that was insanely painful from top to bottom, even the traps sequence did it’s overdue damage. Solid one @Julian and his team of architects

Joseph

Vikas

Josh

Chad

Carlos

Nico

Daniel Crossley

David

Alejandro

Dominique Bradley

HECTOR MANUEL RAMIREZ GUZMAN

Seth

Akarsh

Tory Paulus

Isidro

Kyle

Miro

Morgan

Ivan

Will

The dirtiest session after Christmas 😮‍💨🤌🏻

Liam Taylor

Jered

Anthony

Stephan

Brennon

Rounding up my upper back, I’m all up on a handful of the dumbbell into the rounded portion each rep.

Last set rest pause set: After you hit the 12 reps, set the weight down take a 10 second break then grab the same weight for as many reps as possible.

*Single Arm Dumbbell Row (rounded upper back)

Set 6: use half the weight you used for your last set of 5 reps and go for as many reps as possible.

*Barbell Deadlift (not touching floor)

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

*Flat Bench Straight Arm Pull Down (reverse grip)

Keeping the rope spread apart the whole set.

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

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)

Set yourself up as if you’re about to do a standing Cable row. Keeping your arms lengthened, contract with just your traps/shoulders.

*Cable Shrug Row (close V grip)

Dumbbell Shrug (4:0:1:0)

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

Michael

Chest (4/23/24)

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 ❤️

Maggie

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

Aman

Javier

Hamstrings/Glutes (4/21/24)

Bryton Seyfert

Great workout, especially since my they have been choppy lately. Finally got a good biceps/triceps session in today.

By far my favorite arm workout with this split so far. Starting with triceps set up the whole arm pump

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

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