Name: Playbook - Julian Smith - Pull: Lats/Traps/Biceps (4/30/23)
Uploaded: 2024-04-02T17:10:08.313Z
Duration: 90 min
Description: Pull: Lats/Traps/Biceps (4/30/23)

Corey

Kimberly

Miguel

Ramses

Ashley Lourie

Volume Maximus! To the 7th power. Goodness me mate, the neverending sesh, this was

Joseph

Jake

Smashing!!!! 😈😈💪🏼💪🏼💪🏼

Ivan

Rafael

Emily

Teya

William

Tanner Morris

Lower back was so sore. Biceps are feeling now. Lats are ok.

Brandon

Was my first workout using this app I had a friend recommended Julian specifically I could t be happier

Marcus

Andrew

Jordan

Brian

Bryan

Mattias

Jose

Damon Harshman

Stephen

Yash

Get rid of these stupid help screens. Keep have to shut down and re-open app.

Ryan Boone

Egorka

Chase

Mallory

Antonio

Daniel Daspit

Kyle

Rows, rack pull and deadlift seems Overkill

Philip

Really tired today so I pushed through with lighter weights. 
Great as always

Shelley Wallace

As always good workout and I love that we can now track our exact weight and reps with notes on the app all together 💪

Jovan

Anthony

Gurtaj

Travis

Kirstin

Markus

Sean Mullin

Jeffrey

The journey of a thousand miles begins with one step. Today was my first workout. Easy to follow. I’ll be back for more.

Michael

This workout cured my biceps of erectile dysfunction

John

brooo 💀 that was gnarly. bis toasted w the isolation curls 💪🏽

Mike

Alberto

Nick

*Bent Over Barbell Row (torso upright w/ reverse grip)

Inside shoulder width grip. This makes it difficult to turn your back elbows back which engages your lats, so more trap/upper back gets the focus.

Sets 1-5: no tempo, fast reps
Set 6: use half the weight you used for your last set of 5 reps.

*Barbell Deadlift (close grip)

Keeping my upper back retracted the entire set.

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

Machine Low Row

Leaning back slightly and slightly rounding your back forward.

*Lat Pull Down (close V grip)

Lat Pull Down (wide grip)

*Seated Barbell Curl

On the full stretch dumbbells should be at shoulder width and contracting up and ending just inside shoulder width.

*Kneeling Dumbbell Hammer Curl

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

*Machine Bicep Curl

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

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Earl Williams

Dominique Bradley

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

Owen Chaffee

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

Biceps/Triceps (4/20/24)

Matt

Johnny

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

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

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

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

Kieran

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)

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

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 😒

Peter

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 (4/30/23)

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