Name: Playbook - Julian Smith - Back (lats/traps) (12/31/22)
Uploaded: 2024-04-02T17:10:07.794Z
Duration: 90 min
Description: Back (lats/traps) (12/31/22)

Alex

Tyler

🔥🔥🔥🔥🔥💪🏽💪🏽💪🏽

Miguel

Malik

Kwan Yew

Shawn

Jordan

High volume, short rest periods, high heart rate, excellent pump!

Rocco

Mario

Henry

I’v been training for a long time and this was the most exhausting workout ever.

Aleksi

Nick

Cooper

William

Shaun

Heck you mean “finish strong” on the last exercise?… it’s more like I finished “half to fully dead”. This was rough to the 7th power! #Yikes

Joseph

Jenny

Rebecca Thompson

Sean Mullin

Sarah

Killer! I found it a little hard to get the dead’s right.

Andrew

Stas Szczurek

Egorka

Cummins33

Brilliant, sometimes I don’t understand what these are though… 1:0:4:1 ?

Conor

Daniel Crossley

All types of squeezing!!! Lats are torched

Dominique Bradley

Eric

tyler

Best one yet. Thank you for your content.

Miles

Carlos

Dirty! Good first sesh back after a well deserved rest 🥵

Liam Taylor

1st day back in 2 months brother we here for the long run now!🔥

Omar vega

Blowing up the back for the first workout of 2023!!

Logan

Garrett

Antonio

Manny

Sierra

Nutty pump to start the new year LETS GOOO!😤

Seth

Ross

Killer..
Needed straps after killing forearms yesterday. Can hardly type this. 
Dad bod transformation using Daily Pump @duderbal

Chris

Sterling

First workout of the year done and dusted. Happy new year daily pump fam!

John

Tanner

Alternating from the contraction. Once you hit the required reps, switch to double arm and pump out as many reps as possible.

*Machine Low Row (alt from contraction)

Kneeling Lat Pull Down (overhand close grip) (4:0:1:0)

T-bar Row (close v grip)

Dumbbell Shrug

Compound Set

Last set drop set: 10 drop 10

Sets 1-2: no tempo
Sets 3-5: (1:0:1:2)

*Lat Pull Down (close reverse grip)

*Back Supported Standing Cable Row (close to wide grip)

Inside shoulder width grip. This makes it difficult to turn your elbows back which engages your lats, so more trap/upper back gets the focus.

Last set use half the weight you did on your last set of 5 reps and go for as many reps as possible.

*Barbell Deadlift (close grip)

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

No rest timer. One side rests while the other side works. Back and forth. 

Bust this shit out and finish strong! 🔥

*Hanging Dumbbell Shrug

Back (lats/traps) (12/31/22)

Shoulders/Light Chest (4/26/24)

Caleb

I can't feel my legs. I can touch them, but I can't feel them..

Joey Cahill

Oscar

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Mike

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

Steven

Hamstrings/Glutes (4/21/24)

Teya

My wife said, “wow, look at daddies biceps”, and all the kids went wild. Today is a good day.

Mark

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

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)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Ashwin Mohta

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

Kieran

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

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 😎

Ricardo Lazo De La Vega Paredes

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)

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Peter

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) (12/31/22)

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