Name: Playbook - Julian Smith - Back/Rear Delt (4/3/24)
Uploaded: 2024-04-03T16:47:36.902Z
Duration: 90 min
Description: Back/Rear Delt (4/3/24)

Great way to start this week off #TurtlePower

Joseph

King

Nathan Dorado

Hector

Mario

Ricardo Lazo De La Vega Paredes

Brandon

Kieran

Ashwin Mohta

Jordan

Jack

Billy

Justin

William

Timo

Some of these movements were much spicier than expected haha good stuff.

Stephen  Street

Jake

Mike

Really liked it. Don’t know wtf that last exercise was.

Ryan

Really great workout, definitely felt the burn 🔥. 

Suggestion:  Any chance that the next update of the platform can include the option to add exercises,  like abs or cardio?

Charles

Scott

Egorka

Jake Burgess

Allie

Antonio

Evan

Arvin

Would love to have some alternatives or tips on how to execute the  exercises like the last one (rounded hyperextensions) with proper form!

Vignesh

Estela

Brody

Insane pump - the rounded extensions at the end were life changing.

Joey Cahill

Maggie

Uriel

Hollister

Nivaldo Menendez

Albert Bersley

Joey

Robert

Dominique Bradley

Ethan Goerman

Braden

My back says screw you lol jk sweet workout!

Javier

fk8pinoy

Reverse Grip Kneeling Lat Pull Down (1:0:1:5)

Pins set so the bar is just above the knees. Doing a shrug at the top of each rep.

*Barbell Rack Pull (with shrug)

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.

*Incline Double Arm Dumbbell Row (elbows flared)

*Straight Arm Lat Pull Down

Straight Arm Rear Delt Row

One side does 5 reps while the other side pauses at the contraction for the duration of those 5 reps. Then switch.

*Seated Dumbbell Shrug

Rounded Back Hyperextension (hip supported) (4:2:1:0)

Back/Rear Delt (4/3/24)

Bryton Seyfert

Biceps/Triceps (5/4/24)

Johnny

Shoulders destroyed. Chest pump was crazy too.

Shoulders/Light Chest (5/3/24)

Owen Chaffee

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

Daniel Crossley

Talha

Back/Rear Delt (5/1/24)

STEVE

Chest (4/30/24)

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

Alex

excellent routine to explode my glutes! I loved

Hamstrings/Glutes (4/28/24)

Sarah

Biceps/Triceps (4/27/24)

Sydney

Shoulders/Light Chest (4/26/24)

Peyton Mann

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

Ashley Lourie

Back/Rear Delt (4/24/24)

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

Teya

Michael

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)

Jesus Salazar

Back/Rear Delt (4/17/24)

Lior Clark

Chest (4/16/24)

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

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)

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)

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)

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

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 (4/3/24)

Community

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