Name: Playbook - Julian Smith - Back (lats/traps) (DAY 27 - 12/24)
Uploaded: 2024-04-19T22:29:32.901Z
Duration: 90 min
Description: Back (lats/traps) (DAY 27 - 12/24)

Carson

Andrew

Johnny

Owen Chaffee

Joshwa

Dexter

Back attack, look back at it, back from the future, I’ll be back, baby back ribs, damn my back be backing

Alastair

Nick

Meet Christmas 🎄 thankful for gyms open on a holiday

Adam

The grind never stops! Peace and love from Al Udeid airbase! Wishing you and your family a merry Christmas! Thanks for the motivation and fucking killer workouts while I’m deployed here. Keep doing what you’re doing, you’re such an inspiration!

Taylor

Great day to have my back lit up like a tree - Merry Christmas! 🎄

Maggie

Saad

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) (DAY 27 - 12/24)

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 🤡

Stephanie Vargas

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)

Sean

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 😈

Laura

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

Julian Osisek

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

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 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

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

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

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 27 - 12/24)

Community

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