Name: Playbook - Julian Smith - Back/Traps/Neck (4/30/22)
Uploaded: 2024-04-02T17:10:06.685Z
Duration: 85 min
Description: Back/Traps/Neck (4/30/22)

Ashwin Mohta

Kristoffer

This Split is crazy bro. Loving it! 💪🏾✊🏾

Corey

Clayton Horn

@Julian this is arguably the best split you’ve shared with us since I first joined 2 years and some to be a part of this growing community. Solid one mate!

Joseph

Ivan

Nona

Rafael

William

Joseph Garcia

I love and hate you more each day🥹🫡

Daniel Crossley

Nutty 

Jacob

Bryce

Some of the superset’s aren’t made for a busy gym.

Sean

If I can go the rest of today without passing out from this…. I’ll be genuinely happy

Trevor Stackhouse

It was great… little challenging to get the band work in but we got it done!

Cole Ties

Benjamin

Matt

Jason

Owen Chaffee

Loved the shrug, banded neck combo (surprisingly)

Austin

Evan

Richard Sage

Peter

Hunter

Mily

Nothing like the daily pump you’ve changed my life forever smith thankyou

Santiago restrepo

Maggie

Darius Scheepers

Emanuel

Great workout. First time hitting back with the daily pump since I usually can't make it to the gym in the weekends. Dead lifts were interesting to say the least. My gym doesn't have long enough bands lol.

dane

Tanner Morris

Brad Miller

Steve

Zach McGee

Nick

Anthony

Freaking awesome. As usual. Thank you. My wife thanks you too.

Jonathan

Will

Liam Taylor

Adam

Back and traps are lit the fuck up 👊🏾🔥

Jeffrey

HECTOR MANUEL RAMIREZ GUZMAN

*Flat Dumbbell Pullover (lat focus)

Keeping the weight the same for all four sets, but increasing the band tension.

*Banded Barbell Deadlift

*Bent Over Barbell Row (torso upright)

Back Supported Standing Cable Row (close to wide grip)

Seated Bent Over Double Arm Dumbbell Row (elbows tucked)

Compound Set

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)

Pull Up (close grip)

Sets 1-2: snatch grip 
Sets 3-4: shoulder width grip 
Sets 5-6: inside shoulder width grip

Barbell Shrug (grip change)

Banded Rear Neck Side to Side

Superset

Plate Front Neck Raise

Back/Traps/Neck (4/30/22)

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

Ricardo Lazo De La Vega Paredes

Joey Cahill

Hamstrings/Glutes (4/14/24)

Erick

Rack run had me literally laughing out loud with how fatigued i got. Felt like I couldn’t have lifted a penny by the end!

Tyler

Biceps/Triceps (4/13/24)

Cassie

Jordan

Shoulders/Light Chest

Really like the variation of straight arm lat pull downs

Allyson

Back/Rear Delt (4/11/24)

Jake

Ryan

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

Chase

Timo

Do you feel Bonita? 
Because you look Bonita 🙂‍↔️

Oscar

Chest (4/9/24)

Story of the never ending rest day. Fuck me.

Calves/Abs/Neck/Forearms (4/8/24)

King

Alternative options for gyms that don’t have good morning machines

uncle yogi 

Earl Williams

Hamstrings/Glutes (4/7/24)

STEVE

Biceps/Triceps (4/6/24)

Back/Traps/Neck (4/30/22)

Community

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