Name: Playbook - Julian Smith - Back/Rear Delt (4/11/24)
Uploaded: 2024-04-11T17:15:55.425Z
Duration: 90 min
Description: Back/Rear Delt (4/11/24)

Joseph

Ashwin Mohta

Jesus Salazar

Kieran

Nadia

Fabian

Alain

Mario

Jake

Timo

William

Owen Chaffee

Cassie

Emily

Teya

Dave

Jordan

Alex

Dominique Bradley

Arvin

Christian

Javier

Albert Bersley

Forget Redbull, The Daily Pump gives me wings!

Christopher

Evan

Camx

Scott

Manu

Nick

Omar Alejandro

Back is destroyed. Row variations were awesome.

Joey Cahill

Awesome workout sir. Thanks, I’m feeling  the burn.

KEITH WILLIAMS

Josh

Mike

I see this split is called “sore err’day” 😂

Maggie

Incline Dumbbell Row (elbows flared) (1:0:1:5)

Last set drop set: 5 drop Failure 

On the drop set to Failure use half the weight you used on your last set of 5 reps.

*Bent Over Barbell Row (reverse grip)

Using a hammer grip throughout. Keeping my torso parallel to the floor throughout, mimicking a seal row.

Last set rest pause: After completing the last set of 8 reps, set the weight down and take a 10 second break. Taking big slow deep breaths. Then jump back in with the same weight and go for as many more reps as possible.

*Bent Over Double Arm Dumbbell Row

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)

Straight Arm Lat Pull (torso upright) (1:0:1:3)

Straight Arm Lat Pull (torso bent over) (1:3:1:0)

Barbell Shrug (close grip)

Pec Deck Rear Delt Fly (angled back)

Superset

Back/Rear Delt (4/11/24)

Liam Taylor

Hamstrings/Glutes (4/28/24)

Always love it when it’s short and sweet

Drew Ginsburg

Literally tried scratching my shoulder on the same arm and the pump was so stupid I couldn’t💀💀

Michael

Biceps/Triceps (4/27/24)

Derrick

My chee chee’s are done and we barely did two lifts…🫡

Shoulders/Light Chest (4/26/24)

Oscar

Earl Williams

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

That wide grip straight arm lat pull down burned like a UTI

Jesus

Brad

Back/Rear Delt (4/24/24)

Man!!!! Missed the pump. Back at it after a year long break.

Niklas

Hector

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

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

Brutal. Not sure how to do drop sets on exercises where it takes 30-45 sec to take weights off the bar (deadlift, hip thrusts).

Ryan

Zakaria Hamani

Hamstrings/Glutes (4/21/24)

Allyson

Nathan Dorado

King

Biceps/Triceps (4/20/24)

Ashley Lourie

Shoulders/Light Chest (4/19/24)

Jay Lopez

Quads/Abductor/Adductor (4/18/24)

Eliazar

Back/Rear Delt (4/17/24)

Lior Clark

HECTOR MANUEL RAMIREZ GUZMAN

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Shoulders/Light Chest

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Chest (4/9/24)

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 😎

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)

Tyler

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)

Dexter

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

Quads/Adductor (3/16/24)

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Matt

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/Rear Delt (4/11/24)

Community

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