Name: Playbook - Julian Smith - Back/Rear Delts/Neck (10/30/22)
Uploaded: 2024-02-19T21:40:20.955Z
Duration: 90 min
Description: Back/Rear Delts/Neck (10/30/22)

Shooting for a 4-5 second pause just below the knee.

*Barbell Deadlift (pause below the knee, snatch grip)

Not not fully locking out or touching the floor on any of the reps. Stopping with a brief pause just above and just below the knee.

*Barbell Deadlift (mid rep pulses)

Each rep should have a slow positive until the mid rep pause. Then powering up the last bit of range of motion.

*Machine Row (slow to fast)

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

*Hammer Grip Pull Up

Lat Pull Down (extra wide grip)

*Flat Dumbbell Pullover

Keeping the rope spread apart the whole set.

*Kneeling Straight Arm Lat Pull Down (rope) (4:0:1:0)

Keeping the dumbbells as wide as possible through the entire set.

*Pendlay Rear Delt Dumbbell Row

Dumbbell Front Neck Raise

Dumbbell Rear Neck Raise

Compound Set

Back/Rear Delts/Neck (10/30/22)

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 (10/30/22)

Community

More workouts from Julian Smith