Name: Playbook - Julian Smith - Pull: Lats/Traps/Biceps (4/20/23)
Uploaded: 2024-04-19T22:29:32.909Z
Duration: 90 min
Description: Pull: Lats/Traps/Biceps (4/20/23)

Assaf Koren

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)

Dave

Vincent Bouldin

Push: Chest/Shoulders/Triceps (3/19/23)

Jacoby

Troy

Kurt

Legs: Quads/Hamstrings/Glutes (3/20/23)

Alex

Will

Neal

Pull: Lats/Traps/Biceps (3/21/23)

Man such a deadly combo.. but so worth it

Ryan Forestier

I thought it will be much easier!)
But this one was tough! Glad I made it! Looking forward for tomorrow’s hard&great session!💪🏻

Ilya

Calves/Abs/Neck/Forearms (3/22/23)

Angel

Chest/Triceps/Front Delts (3/23/23)

Markez

Quads/Adductors (3/24/23)

Harpreet

Back/Rear Delts (3/25/23)

Didn’t quite finish but good what I got in.

Shelley Wallace

Where are my legs… I don’t feel them 🤣☠️🫶❤️

Yaidy

Hamstrings/Glutes/Abductors (3/26/23)

Pierce

Biceps/Side Delts (3/27/23)

Calves/Abs/Neck/Forearms (3/28/23)

Push: Chest/Shoulders/Triceps (3/29/23)

Why do you hate us? 
Jk thank you for pushing me!

SilkyVilky 

Legs: Quads/Hamstrings/Glutes (3/30/23)

Pull: Lats/Traps/Biceps (3/31/23)

Calves/Abs/Neck/Forearms (4/1/23)

Chest/Triceps/Front Delts (4/2/23)

Tyler

Quads/Adductors (4/3/23)

Back/Rear Delts (4/4/23)

Gaia

Hamstrings/Glutes/Abductors (4/5/23)

Biceps/Side Delts (4/6/23)

Calves/Abs/Neck/Forearms (4/7/23)

Shifte Ahmad Siddique

Push: Chest/Shoulders/Triceps (4/8/23)

Legs: Quads/Hamstrings/Glutes (4/9/23)

Pump was so gud feeling like cbum after finishing 🤣🤣

Sachin Khanna

Pull: Lats/Traps/Biceps (4/10/23)

Calves/Abs/Neck/Forearms (4/11/23)

Chest/Triceps/Front Delts (4/12/23)

Austin

Loved the workout. Are there substitute options for particular movements that might not feel great for my body?

Kyle

Quads/Adductors (4/13/23)

Favorite part was the slight incline db workout

Back/Rear Delts (4/14/23)

Hamstrings/Glutes/Abductors (4/15/23)

Biceps/Side Delts (4/16/23)

Calves/Abs/Neck/Forearms (4/17/23)

Push: Chest/Shoulders/Triceps (4/18/23)

Legs: Quads/Hamstrings/Glutes (4/19/23)

Calves/Abs/Neck/Forearms (4/21/23)

Pumped! 🤙🏽💪🏽 started this training block today and eager to get into it 🤘🏽

Chest/Triceps/Front Delts (4/22/23)

Quads/Adductors (4/23/23)

Back/Rear Delts (4/24/23)

Hamstrings/Glutes/Abductors (4/25/23)

Biceps/Side Delts (4/26/23)

Calves/Abs/Neck/Forearms (4/27/23)

Push: Chest/Shoulders/Triceps (4/28/23)

Legs: Quads/Hamstrings/Glutes (4/29/23)

Pull: Lats/Traps/Biceps (4/30/23)

A lot of movements that require really specific equipment. I’m usually happy to figure out substitutions for a couple movements, but when I feel like it’s the majority of the workout, it starts to feel like I could just be doing my own programming. Typically love your workouts, though, and do appreciate you trying to mix in new alternatives.

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

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