Name: Playbook - Julian Smith - Back/Traps (6/16/22)
Uploaded: 2024-04-02T17:10:06.896Z
Duration: 80 min
Description: Back/Traps (6/16/22)

Mark

HIROYUKI KURANISHI

Justin Sorensen

Ashley Lourie

Darius Scheepers

Daniel Crossley

Dumbbell pullover is painful on the shoulder for me

Glenn

Oscar

Liam Taylor

Antonio

Manny

Braylon T Warrior

William

Swollen_bosnian

Jacob

Sydney

Landon Jarvis

Ok today was all about that back shot 🤣😅

Gerome Ramos

Bradley Taylor

Emanuel

Drew

JC Miller

Jack B

Alex

Ricardo Lazo De La Vega Paredes

Erin

Amazing my back is broke you blew it out 😂

Nick

Peter

Noah

Joshua

Quinton Powell

Marko Heystek

Frederik

Cobra back otw, estimated delivery late July thanks to this program

Santiago restrepo

These lil variations in movements and tempo is shattering this 2 year plateau I’ve been on. Lovin it

Chad

Seth

Andrian

Jason

Samuel

Aroon

One of the best back workouts you’ve given. Phenomenal pump 💪🥹

Big Fella

Nath

Tiegen Salava

Kevin Bithell

After I hit failure, I have a spotter help me get another 3-5 forced reps.

*Hammer Grip Pull Up

*Bent Over Barbell Row (torso upright w/ reverse grip)

Double Arm Dumbbell Row (pulling low) (5:0:1:0)

5 reps on the same side, while the other side holds a stretch, then switch. 15 reps total on EACH arm per set!

*Alternating Machine Row

Sets 1-3: not touching the floor
Sets 4-6: complete stop on the floor each rep

*Pendlay Dumbbell Pull Over

Hold a 10 second pause on the max contraction for reps 10 and 20.

*Machine Lat Pull Down (Underhand grip)

Reps 1-10: head forward 
Reps 11-20: head up

No rest time, one side rests while the other side works - back and forth.

*Hanging Dumbbell Shrug

Back/Traps (6/16/22)

Quads/Abductor/Adductor (4/18/24)

Katriel

Hollister

Brutal one. Tempos and variations have my back pumped.

Joey Cahill

Back/Rear Delt (4/17/24)

Teya

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Patrick

Chest (4/16/24)

What Active Rest is supposed to look like

Calves/Abs/Neck/Forearms (4/15/24)

Mario

Cassie

Killer Daily Pump 💯⚔️🤙🏽🇺🇸

Albert Bersley

Hamstrings/Glutes (4/14/24)

Owen Chaffee

Biceps/Triceps (4/13/24)

Lindsey

Sarah

I went to take a drink and could barely lift my bottle. Brutal but amazing.

Jake

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Joey

Hector

Quads/Abductor/Adductor (4/10/24)

King

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chest (4/9/24)

Back/Traps (6/16/22)

Community

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