Name: Playbook - Julian Smith - Back (lats/traps) (DAY 20 - 12/17)
Uploaded: 2024-04-19T22:29:32.859Z
Duration: 80 min
Description: Back (lats/traps) (DAY 20 - 12/17)

Stephanie Vargas

I can only do a couple chin ups and can’t do a single wide grip pull up so we’re just going to pretend those were successful

Laura

Flying out of the gym with my pumped lats after that one

Maggie

Carson

This was 🔥🔥THE ONE🔥🔥🫡👊💪

Andrew

Sean

Dexter

Alastair

Jordan

Nick

Owen Chaffee

Taylor

Hunter

Mike

Bryan

Oscar

*Machine Straight Arm Low Row

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)

Wide Grip Pull Up

Rope Straight Arm Pull Down

Lat Pull Down (outside shoulder width D grip)

Giant Set

*Decline Dumbbell Pullover

Rounding my upper back. I’m pulling the dumbbell into the rounded portion each rep.

*Single Arm Dumbbell Row (rounded upper back)

After hitting the required reps for the row, lean back and do the same amount of reps for the shrug!

*Seated Cable Row Into Shrug

After hitting the required reps for the shrug, go into chest supported rows for as many more reps as possible.

*Dumbbell Seated Shrug Into Row

Back (lats/traps) (DAY 20 - 12/17)

Chris

LETS GO! Getting after it tomorrow. Nutrition will be the big determiner for this comp.

Kyle

Challenge Nutrition Video [DEFICIT]

Miguel

Challenge Nutrition Video [SURPLUS]

Legs are toasted, best leg workout I’ve ever had

Ryan

Amazing workout, but couldn’t walk back home🤣

Abdulrahman

Lior Clark

Quads/Adductors/Abductors (DAY 1 - 11/28)

Daniel

Aamer Khan

Shoulders (DAY 2 - 11/29)

Juan

Breezy

Priscilla

Calves/Abs/Neck (DAY 3 - 11/30)

Idk how I’m suppose to drive home after this 🤡

Caleb

Hamstring/glutes (DAY 4 - 12/1)

Tricep/Forearms (DAY 5 - 12/2)

Amazing just a bit too long but my back feels so damn good 🤩

Francesco

Back (lats/traps) (DAY 6 - 10/3)

Started this program recently and can’t wait for the next one already! Great workout today. Salute

Erik

I always have the best workouts when these / muscle groups are together 😤

Chest/Biceps (DAY 7 - 12/4)

Jon Jesse

Jacob

Quads/adductors/abductors (DAY 8 - 12/5)

Love the BTN snatch presses and snatch grip upright rows

Marc

Shoulders (DAY 9 - 12/6)

Jermaine Jones

Calves/Abs/Neck (DAY 10 - 12/7)

Clay

Seth

Hamstring/glutes (DAY 11 - 12/8)

Tricep/Forearms (DAY 12 - 12/9)

First day back after the worst flu and this felt good 💪

Stephanie

Had to take all but one day off this week for a move in the middle of deployment. But I’m in the desert with nothing to do but gym and this was a good workout to get back into it 😈

Back (lats/traps) (DAY 13 - 12/10)

Julian Osisek

Finals week had me stressed. Back to gym feels great.

Adam

Got a little impingement in shoulder which is making some chest exercises hard but great one yet again

Chest/Biceps (DAY 14 - 12/11)

The work out was good. I bel I need do heavier weights. Not only let change it up a little with something knew we have not seen. Over all workout was great and I will be feeling going up my stairs.

Quads/adductors/abductors (DAY 15 - 12/12)

That was so good! #7  exercises is the perfect number 😎 boom!

kasey

Shawnna

Shoulders (DAY 16 - 12/13)

Nice workout to start the day, I’ll be feeling this one. For sure😂

Calves/Abs/Neck (DAY 17 - 12/14)

Thought I wouldn’t be able to finish this workout due to my legs not working. 5 stars.

Cody

Hamstring/glutes (DAY 18 - 12/15)

Matthew

Maddox

Tricep/Forearms (DAY 19 - 12/16)

I actually did this two days ago but forgot to finish it

Chest/Biceps (DAY 21 - 12/18)

Leg extensions at the start before hitting squats was super nice, almost like a warmup, and sissy squats at the very end was brutal but felt great.

Back (lats/traps) (DAY 20 - 12/17)

Community

More workouts from Julian Smith