Name: Playbook - Julian Smith - Back/Rear Delts/Neck (9/24/22)
Uploaded: 2024-04-02T17:10:07.356Z
Duration: 90 min
Description: Back/Rear Delts/Neck (9/24/22)

HIROYUKI KURANISHI

Tyler

Miguel

Manny

William

I’ve got to do some more in depth research on feeling the engagement with pullovers 👎

Tashina

Oscar

Landon Jarvis

Ricardo Lazo De La Vega Paredes

Liam Taylor

Dominique Bradley

I’d say I crushed it but pretty sure it was the other way around!!  Awesome workout as usual!!

Terrance Aldridge

Camx

I love the neck workouts...it reminds me of all my car accidents

Clayton

Couldn’t finish the whole workout due to time but thought the exercises were challenging and hit my back well

Dennis

Benjamin

Jordan

Seth

Pedro

JC Miller

Pre hurricane pump 💪🏼💪🏼💪🏼

Cameron Cobb

Albert Bersley

Quinton Powell

Frederik

Kieran

Edgar

Rabih M.

That lying rear delt fly burnout. 😮‍💨

Samantha

Marko Heystek

Alejandro

Trace

Mike

Darian

That rear delt at the end finished me ☠️

Kevin

Rene

Emanuel

Allie

Devin

Bryan

Parker Nelson

Z-grid

Great workout. Loved the pace. Kept me going.

Adrian Rubio

Griffen

Owen Chaffee

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)

*Smith Machine Bent Over Row (extra wide grip)

Last set rest pause: After completing 12 reps on the last set, rack the weight and take a 10 second break, then grab the same weight for as many reps as possible.

*Incline Dumbbell Rear Delt Row

Last set rest pause: After completing 12 reps on the last set, set the weight down and take a 10 second break, then jump back in for as many reps as possible.

*Bent Over T bar Row

Rep 1: (1:0:1:10)
Reps 2-10: no tempo

I'm using a V grip attachment here but the grip is the same as if I were just holding the dumbbell

*Bent Over Double Arm Dumbbell Row

Flat Barbell Pullover (reverse grip)

Decline Barbell Pullover (reverse grip)

Steep Decline Barbell Pullover (reverse grip)

Giant Set

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

*Flat Bench Rear Delt Fly (laying on side)

Dumbbell Front Neck Raise

Dumbbell Rear Neck Raise

Compound Set

Back/Rear Delts/Neck (9/24/22)

I appreciate the alternatives for people who don’t have the equipment! Thank you for helping me so much over my 3 year journey ❤️

Back/Rear Delts/Neck (9/24/22)

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