Name: Playbook - Julian Smith - Pull: Lats/Traps/Biceps (4/20/23)
Uploaded: 2024-04-02T17:10:08.271Z
Duration: 90 min
Description: Pull: Lats/Traps/Biceps (4/20/23)

Miguel

Clayton Horn

Ashley Lourie

Daniel Crossley

Joseph

Jorge

erectors were shot so back extensions did not happen today

Ethan

Manny

Jonathan

William

Brandon

Jordan

Too much pump for this commercial gym to handle

Sydney

Alexis

Kieran

RUBEN MARTINEZ

Peter

Astrit Hylaj

Tanner Morris

Andrew

Mattias

Cameron Cobb

Diana

Kyle

Owen Chaffee

Ethan David Nicholson

Mike

Elvin

Pete

HECTOR MANUEL RAMIREZ GUZMAN

Dominique Bradley

Dude that was 1 badass workout. Hard but feel very good now that it’s done

Nick

Darian

Fabio

Holy shit, killer workout. Imma go lay down now

John

Dakota Hodge

“PULL”ing my way through this workout and it was LIT

Nathan Dorado

Anthony

Jacob

This has been my favorite split out of allll splits in the last couple years !!

Stephanie Vargas

Gotta be more than halfway through this split right? 😂💀

Maggie

Liam Taylor

Keeping my upper back retracted the entire set.

Sets 1-5: no tempo, fast reps
Sets 6-7: using half the weight you used for your last set of 5 reps and going to failure. Brief pause at the bottom of each rep.

*Barbell Rack Pull (bar set below knee, back retracted)

Barbell Rack Pull Into Shrug (bar set above knee)

Bent Over Upright Row (upper back focus)

Leaning back slightly and slightly rounding your back forward.

*Lat Pull Down (close V grip)

Pendlay Dumbbell Pull Over

Seated Barbell Curl (extra wide grip)

Brief pause at the bottom to do the wrist curl. Brief pause at the top as well.

Preacher Barbell Curl (wrist curl at the bottom)

No rest time. One side rests while the other side works.

*Machine Bicep Curl

Back Hyper Extension (hands at low back)

Back Hyper Extension (hands/elbows in front)

Pull: Lats/Traps/Biceps (4/20/23)

Stephan

Gary

Shoulders/Light Chest (4/26/24)

Earl Williams

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Chest (4/23/24)

Ricardo Lazo De La Vega Paredes

Calves/Abs/Neck/Forearms (4/22/24)

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Teya

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

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

Seth

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Back/Rear Delt (4/11/24)

Luis

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

Joey

Gregg

Chest (4/9/24)

King

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

This was short but brutal! Solid stuff as always @Julian and team

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

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

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Rafael

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Lucas Lucco

Quads/Adductor (3/16/24)

Dexter

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Pull: Lats/Traps/Biceps (4/20/23)

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