Name: Playbook - Julian Smith - Back/Rear Delts/Neck (10/24/22)
Uploaded: 2024-02-19T21:40:20.924Z
Duration: 75 min
Description: Back/Rear Delts/Neck (10/24/22)

Once I reach failure on my own I have my spotter help me get another 3-5 forced reps (using a band in place of a spotter is OK!)

*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 a pause at the top for the same number of seconds as reps you did for that set!

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)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Marcus Howard

Love the multiple different variations of workouts. Also the different rep ranges

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

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