Name: Playbook - Julian Smith - Back (lats/traps) (Final Day 12/31)
Uploaded: 2024-04-19T22:29:32.938Z
Duration: 90 min
Description: Back (lats/traps) (Final Day 12/31)

Andrew

This was a good workout! Like most I successfully completed!

Owen Chaffee

Challenge is officially done and in the books!! 🎉🎉

Jordan

kasey

Dexter

Awesome end to this challenge!! Can’t wait for the next one!

Sabrina

Back is feeling it today!! Gotta look back at it, back attack, back at it like a crack addict🤘🏼🤌🏼

Alastair

Bryan

Steven

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) (Final Day 12/31)

Chris

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

Kyle

Challenge Nutrition Video [DEFICIT]

Miguel

Nick

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

Carson

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.

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!

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

Maggie

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) (Final Day 12/31)

Community

More workouts from Julian Smith