Name: Playbook - Julian Smith - Back/Rear Delts/Neck (10/24/22)
Uploaded: 2024-04-02T17:10:07.490Z
Duration: 75 min
Description: Back/Rear Delts/Neck (10/24/22)

HIROYUKI KURANISHI

Karan

Miguel

Brandon

Ashley Lourie

HECTOR MANUEL RAMIREZ GUZMAN

Marta

🎶🎶Heroes in a Half-shell Turtle Power🎶🎶 wonderful way to start the week… with a sore back in my foresight 😆

Joseph

Manny

Ross

Daniel Crossley

Louis

Ricardo Lazo De La Vega Paredes

nadine

Frederik

Sam Zimberoff

Seth Osner

Morgan

Camx

Great back pump. Looking forward to more of your stuff.

Curtis

Stas Szczurek

Samuel

Carlos

Everything but those read delts were 🔥 😂

Maggie

Kieran

Shawn

Definitely one of my favorite back workouts 🔥

Nick

damn , intense as hell ! super good … just so many rows made it hard to finish

JC Miller

Trace

Stephen  Street

Filip Lönqvist

Alejandro

Albert Bersley

Anthony

Egorka

Quinton Powell

Stephan

Emanuel

Owen Chaffee

One I reach failure on my own I have my spotter help me get another 3-5 forced reps.

*Hammer Grip Pull Up

*Bent Over Barbell Row (torso upright w/ reverse grip)

Last set rest pause: After hitting the 12 reps set the weight down, take a 10 second rest, then grab the same weight  and go for as many more reps as possible.

*Bent Over Barbell Pin Row

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)

On the last rep of each set hold at the top for the number of reps you did, but in second.

12 reps = 12 second pause at the top of the last rep before setting down.

10 reps = 10 second pause at the top of the last rep before setting down.

8 reps = 8 second pause at the top of the last rep before setting down.

6 reps = 6 second pause at the top of the last rep before setting down.

4 reps = 4 second pause at the top of the last rep before setting down.

*Barbell Rack Pull (bar above knee)

*Kneeling Straight Arm Lat Pull Down (rope)

*Lat Pull Down (behind the neck, pause into reps)

No rest time. One side rests while the other side works.

*Flat Bench Rear Delt Fly (laying on side)

Once you’ve completed the 10 reps for weighted front neck raise, remove the weight and do 10 shoulder to shoulder neck rotations each back and forth equals 1 rep.

*Weighted Front Neck Raise Into Rotation

Banded Rear Neck Side to Side

Back/Rear Delts/Neck (10/24/22)

Robin

Javier

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

Dominique Bradley

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

Ryan fugate

Back/Rear Delt (4/24/24)

Alain

Iain

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

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

Steven

Mike

Alex

Hamstrings/Glutes (4/21/24)

Arms feel like they are gunna split open! 🤙🏼🤙🏼💪🏼

Matt

Arvin

Biceps/Triceps (4/20/24)

Timo

Jake

Shoulders/Light Chest (4/19/24)

Jay Lopez

Rafael

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

Michael

Ryan

Back/Rear Delt (4/17/24)

Teya

Anthony Castro

Chest (4/16/24)

William

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

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Nathan Dorado

Biceps/Triceps (4/13/24)

Ashwin Mohta

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

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

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)

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)

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)

Dexter

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/Neck (10/24/22)

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