Name: Playbook - Julian Smith - Day 16: Back
Uploaded: 2025-08-07T19:33:01.750Z
Duration: 90 min
Description: Day 16: Back

Mario

Loved the stacked T-Bar rows felt a much stronger mind muscle connection

William

Killer back workout. My traps are on fire 🔥🔥🔥🔥😝

Richard Garcia

this pump blessed my back 🙏🏽 🙏🏽🙏🏽

Mike

Crushed it! 👊 This was one of my favorite back days

LeRoy

Went to take my backpack off when I realized that just my new meaty LATS hanging from my shoulders!! God bless you man

Gregory

Best back pump I've had! The tempos help big time with mind muscle connection. Feeling great!

Rodney

Ethan

Dexter

Priscilla

Back day sure was Lit damn right I pull through it like them Kentucky derby racers 😆 🔥💪

Anaeli

The Kneeling cable pull downs were 🔥 🤛🏼

Dylan

Workout

Matthew

Chad

Dude that was a good back pump I was into it honestly! Felt like I finished it quick but back was lit up to the max

Nathan Dorado

Those cable rows, into kneeling Lat pull down THEN into reverse grip pull-down… that shit lit my back up!! Great session!

Mily

Gustavo Caballero

Christian

Super fun back day! Loved the old school t bar rows 👊

Jordan

Blake

*Bent Over T-Bar Row (stacked grip)

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

*Seated Cable Row (extra wide)

Reps 1-10: torso upright so cables are behind your back
Reps 11-20: leaning back so the cables are at your shoulders

*Kneeling Cable Lat Pull Down

*Incline Lat Pull Down (reverse grip)

*Lat Pull Down (behind the neck, pause into reps)

Reps 1-10: behind the back
Reps 11-20: in front

*Barbell Shrug (behind the back to front)

Set yourself up as if you’re about to do a standing Cable row. Keeping your arms lengthened, contract with just your traps/shoulders.

*Cable Shrug Row (close V grip)

Day 16: Back

Julio

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Garrett

Summer Pump Challenge Intro

Day 1: Back

Dave

Day 2: Chest/shoulders

Day 3: Biceps/Triceps/forearms

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Jens

Day 5: Calves/Abs/Neck

Felicia

Darren

Day 6: Back

Lacey

Day 7: Chest/shoulders

Day 8: Biceps/Triceps/Forearms

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

Day 9: Legs

Needed as always I love these days more and more when they come around lol

Day 10: Calves/Abs/Neck

Analise

Neal

Day 11: Back

This one is hard but worth pushing through

Day 12: Chest/shoulders

Jason

Day 13: Biceps/Triceps/forearms

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Day 15: Calves/Abs/Neck

Day 17: Chest/shoulders

Henry

Day 18: Biceps/Triceps/forearms

Franci

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Day 19: Legs

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Day 20: Calves/Abs/Neck

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

Day 22: Chest/shoulders

Maxwell

One of the best arm days I’ve had in a while 🔥

Day 23: Biceps/Triceps/forearms

Ricky

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Abdullah

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Juanqui

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 16: Back

Community

More workouts from Julian Smith