Name: Playbook - Julian Smith - Back/Traps/Neck
Uploaded: 2024-04-02T17:10:06.551Z
Duration: 90 min
Description: Back/Traps/Neck

Mark

Ashwin Mohta

Cameron

Christian

nivardo

Aditya

Ivan

Jason

I can’t do pull ups because I’m currently too fat. Any other substitutes? 😅

Taylor

Stas Szczurek

Anonymous

Hunter

Cody

Tanner

Feeling like a silver back gorilla after that one. Those banded deadlifts 🔥🤟🏾 masterful

Mychal

HECTOR MANUEL RAMIREZ GUZMAN

William

Hey Julian, I left the Daily Pump around September of 2021. I felt the immense volume was having a negative impact on my CNS. I could’ve been better with recovery but hindsight is always 20/20. Well after about 6 months of another training program, I’m back, and here to stay. I haven’t had a workout like that back workout in well 6 months. I’m sorry I stepped out on you, it was me not you.

Matt McKinney

Only had time for the back portion and goddamn.

Brad Miller

Roberto

Monstrous back workout @Julian those banded deadlifts in the middle of the workout weren’t nice bro. #Brutal

Joseph

Quinton Powell

Royce

Manny

Patrick

A slug round would bounce off my neck. No damage

Chuck

Banded deadlifts brought back so many memories #keepthemaround

Peter

Kevin Bithell

Little too long but an absolutely amazing pump. Loved throwing the deads in for back

Jonathan Thomas

Killer back workout, loving the training split💪🏽

Tyler

Frederik

Calvin

Logan

Owen Chaffee

Corin

My back is so wide my girl would love a piggy back ride 🤣🤣🤣

Gains

Javier

Brandon

Blake

Brian Groves

All fine and good then death by deadlifts on 🥲😂

Maggie

Albert Bersley

Fuckin insane … traps and neck are bigger than ever

Tiegen Salava

🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️

Alejandro

Ryan Sabo

Zach McGee

Travis

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)

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

*Lat Pull Down (reverse grip, 21s)

Pull up (hammer grip)

Pull up (close grip)

Pull up (extra wide grip)

Sets 1-4: Keeping the weight the same but upping the band tension.
Sets 5-6: no bands

*Banded Barbell Deadlift

six reps on one side while the other side hangs in the stretch. Back-and-forth twice for a total of 12 reps per side.￼

*Incline Alternating Dumbbell Row

*High Incline Dumbbell Row (head down)

Seated Dumbbell Shrug

Barbell Shrug (snatch grip)

Compound Set

Plate Side Neck Raise

Plate Front Neck Raise

Giant Set

Back/Traps/Neck

Shoulders/Light Chest (4/19/24)

Oscar

Uriel

The tempo changes are killer in this one!

John

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

Jordan

Loved how the whole routine focused on engaging mind muscle connection.

Vignesh

Ricardo Lazo De La Vega Paredes

Back/Rear Delt (4/17/24)

Mario

Michael

Chest (4/16/24)

What Active Rest is supposed to look like

Alex

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

Rafael Santos

Hamstrings/Glutes (4/14/24)

LeRoy

Filipe

Biceps/Triceps (4/13/24)

Chad

Timo

Lindsey

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Ashley Lourie

Joey

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

Back/Traps/Neck

Community

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