Name: Playbook - Julian Smith - Back (lats/traps) (12/24/22)
Uploaded: 2024-04-19T22:29:33.771Z
Duration: 90 min
Description: Back (lats/traps) (12/24/22)

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)

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

Zach Swartz

Jeremy

Chest/Biceps (11/6/22)

Jonathan

Earlen

Priscilla

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)

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

More workouts from Julian Smith