Name: Playbook - Julian Smith - Back/Rear Delt (4/24/24)
Uploaded: 2024-04-24T17:50:21.463Z
Duration: 90 min
Description: Back/Rear Delt (4/24/24)

Hector

Ashley Lourie

Jordan

Nathan Dorado

Mike

Eliazar

Michael

Ryan

Waffer 

Nadia

Alain

Alex

William

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

Jesus

Brad

Arvin

Solid Daily Pump 💯💪🏽⚔️🤙🏽

Albert Bersley

Bryton Seyfert

Just didn’t know what 1:5:1:0 meant. But maybe that’s on me lol

Marco Gonzalez

Stephan

Gym was too busy for me to do full workout

Owen Chaffee

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

Mario

Dominique Bradley

Knocked this beast out in an hour had a time limit 💪

Ryan fugate

Uriel

Kevin Enkelmann

Jacob

Hollister

Matt

Maggie

Javier

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

Keeping my upper back retracted the entire set.

*Barbell Rack Pull (bar set below knee, back retracted)

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

*Bent Over Double Arm Dumbbell Row

Last set, rest pause: After completing the last set of 8, set the weight down and take a 10 second break, then jump back in with the same weight for as many more reps as possible with a slightly closer grip.

*Lat Pull Down

*Wide Cable Straight Arm Lat Pull

*Flat Bench Dumbbell Pullover

*Barbell Shrug (close grip)

*Pec Deck Rear Delt Fly (angled back)

Superset

Back/Rear Delt (4/24/24)

Biceps/Triceps (5/4/24)

Shoulders destroyed. Chest pump was crazy too.

Joey Cahill

Banger love boulder day 💪🏻💪🏻💪🏻

Shoulders/Light Chest (5/3/24)

Sarah

Quads/Abductor/Adductor (5/2/24)

Talha

Back/Rear Delt (5/1/24)

Daniel Crossley

Haitham

Chest (4/30/24)

Calves/Abs/Neck/Forearms (4/29/24)

excellent routine to explode my glutes! I loved

fen hendon

Hamstrings/Glutes (4/28/24)

Delaney Roach

Biceps/Triceps (4/27/24)

“Light” chest my pecs are dying after those flies

Shoulders/Light Chest (4/26/24)

King

Peyton Mann

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

I liked this one I went too heavy on flat bench chest press

Teya

Chest (4/23/24)

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

Allyson

Moose

Eddie

Hamstrings/Glutes (4/21/24)

Rafael

Good workout. No excessive reps. Just solid.

Biceps/Triceps (4/20/24)

Oscar

Shoulders/Light Chest (4/19/24)

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

Ashwin Mohta

Jesus Salazar

Back/Rear Delt (4/17/24)

Lior Clark

Chest (4/16/24)

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

Joseph

Seth

Hamstrings/Glutes (4/14/24)

Bro those rack runs are so hard to accomplish in a gym packed with meatheads and airheads. We need to find another viable option to rock this one out

Biceps/Triceps (4/13/24)

Insane sesh from top to bottom. The 50 reps were intense

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

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

As always these short looking workouts become a nightmare. Rough and gruesome to the “t”

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 😎

Ricardo Lazo De La Vega Paredes

Calves/Neck/Forearms (4/1/24)

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

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

Luis

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)

Dexter

Tyler

Chest/Biceps (2/21/24)

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

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

Back/Rear Delt (4/24/24)

Community

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