Name: Playbook - Julian Smith - Back/Rear Delts/Neck (9/24/22)
Uploaded: 2024-04-19T22:29:32.890Z
Duration: 90 min
Description: Back/Rear Delts/Neck (9/24/22)

On the last rep of each set, hold at the top for as many 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)

*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)

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 (9/24/22)

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