Name: Playbook - Julian Smith - Back/Rear Delts/Neck (9/6/22)
Uploaded: 2024-04-19T22:29:32.785Z
Duration: 90 min
Description: Back/Rear Delts/Neck (9/6/22)

Jaedon

Alex Velazquez

Nathan

Reps 1-7: Full stretch to mid rep 
Reps 8-14: Mid rep to full contraction 
Reps 15-21: Full range of motion reps

*Incline Straight Arm Lat Pull Down (21s)

Last set drop set: 12 drop failure (using half the weight I did for the 12 rep set)

*Lat Pull Down (close v grip)

Last set rest pause: After completing the 12 reps, step out and take a 10 second rest. Then hop back in with the same weight for as many reps as possible.

*Machine Low Row (head up)

*Machine Low Row (lat focus)

Last set drop set: 8 drop 8 

No tempo on the 8 rep drop set

*Incline Double Arm Dumbbell Row (4:0:1:2)

*Barbell Rack Pull (Bar set below the knee)

*Barbell Rack Pull (Bar set above the knee)

Incline Dumbbell Rear Delt Fly

Reverse Pec Deck Rear Delt Fly (neutral grip) (4:0:1:0)

Plate Side Neck Raise

Plate Front Neck Raise

Giant Set

Back/Rear Delts/Neck (9/6/22)

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

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 (9/6/22)

Community

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