Name: Playbook - Julian Smith - Back/Rear Delts (12/4/23)
Uploaded: 2024-04-02T17:10:09.264Z
Duration: 90 min
Description: Back/Rear Delts (12/4/23)

Dexter

Woke up late but the sets I did were brutal

Lizandro

Rafael

Kevin Mendez

Ashley Lourie

Arvin

Dillon Sutherlin

Rodger

Giorgos Solomou

holy moley 🥵 that was Harkonen brutal 💪🏽

Mike

Timo

Pete

King

Not gay, but Julian looking kinda bad on those shoulder shrugs.*lip bite emoji*

Roland

Took a while because of setting up but 🔥

Azhar

Cameron Cobb

Intense but in a good way. Those super sets got me. Lol

Shawn Watts

Dean

Absolutely beautiful workout! Loved the variations, time under tension and exercises. Will save this one 💪🏽

Level ‘wreaked’ has been established on this fine morning. On another note; my timer seems to be turning off before it finishes counting down. Anyone else going through that issue? It’s been over a month for me now

Joseph

Mario

Putting this up there with one of the favorite back day workouts 🔥😮‍💨🥵

Nathan Dorado

Ricardo Lazo De La Vega Paredes

Jordan

Scott

Ryan

Owen Chaffee

Aarón Ortiz

Abby

Maggie

Stephan

First day on the program. Felt really good.

Tyler

I got too baked before this lift, but that muscle mind connection was nasssssty.

Dominique Bradley

Bent Over Single Arm Dumbbell Row

Doing two separate moves for the positive portion of each rep. Retracting my scapula while my arms are straight first then finishing the rep.

*Machine Low Row (5:0:1:0)

Machine High Row (5:0:1:0)

Single Arm Lat Pull Down (reverse grip) (4:0:1:2)

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)

Reps 1-7: Full stretch to mid rep 
Reps 8-14: Mid rep to full contraction 
Reps 15-21: Full range of motion reps

*Incline Straight Arm Lat Pull Down (21s)

Sets 1-2: snatch grip 
Sets 3-4: shoulder width grip 
Sets 5-6: inside shoulder width grip

*Barbell Shrug (grip change)

Reverse Pec Deck Rear Delt Fly

Superset

Back/Rear Delts (12/4/23)

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Caleb

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

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

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Chest (4/23/24)

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

William

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

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

Jesus Salazar

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

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

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

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)

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)

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

Lucas Lucco

Quads/Adductor (3/16/24)

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

Chest/Biceps (3/15/24)

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 Delts (12/4/23)

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