Name: Playbook - Julian Smith - Pull: Lats/Traps/Biceps (5/10/23)
Uploaded: 2024-04-02T17:10:08.358Z
Duration: 85 min
Description: Pull: Lats/Traps/Biceps (5/10/23)

Miguel

Tyler

Gregory

Such a marvelous one! Sheer quality @Julian and team?

Joseph

Isidro

John

William

Too long, couldn’t finish it within 90 min :(

Finn

David

Jordan

Brian

Travis

Jesus Flores

Mike

Nick

Tahir

HECTOR MANUEL RAMIREZ GUZMAN

Antonio

Bryce Green

Roger

Those DB rev curls for the putter bicep 🤌🤌🤌

Eikmeer

Really like the new app recording weight and leaving myself notes!

Bret Johnson

Went to scratch my face and my bicep cramped! Bruh…

Michael

Daniel Crossley

Sean Mullin

Ethan Goerman

Owen Chaffee

Not an excuse, but I’ve been out of the gym for a while for personal reasons… life got a little heavy (no pun intended). Forgot how good a decent pump feels!

Mohamad

Darian

Ricardo Lazo De La Vega Paredes

Noah Andre

Anthony

Omar Alejandro

Kimberly

This was one of the better days on this split

Maggie

Stephan

Joshwa

Bro I forgot my wrist wraps, IM HURTIN😭💪🏽

Dominique Bradley

Pete

Maddox

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.

Last set use half the weight you did on your last set of 5 reps and go for as many reps as possible.

*Barbell Deadlift (close grip)

On the last rep of each set hold at the top for the number of reps you did, but in second.

12 reps = 12 second pause at the top of the last rep before setting down.

10 reps = 10 second pause at the top of the last rep before setting down.

8 reps = 8 second pause at the top of the last rep before setting down.

6 reps = 6 second pause at the top of the last rep before setting down.

4 reps = 4 second pause at the top of the last rep before setting down.

*Barbell Rack Pull (bar above knee)

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

Lat Pull Down (close reverse grip)

Machine Lat Pull Down (reverse grip) (1:0:1:2)

*Seated Barbell Curl

Incline Barbell Spider Curl

Last set drop set: 8 drop 8 drop 8

Set the pins high enough that your arms stay bent a the bottom of the rep.

*Rack Barbell Curl

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

*Dumbbell Reverse Curl (elbow pointed out)

Pull: Lats/Traps/Biceps (5/10/23)

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)

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

Nathan Dorado

Back/Rear Delt (4/17/24)

Anthony Castro

Chest (4/16/24)

Ashley Lourie

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

Seth

Andrew

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)

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)

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)

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)

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 (5/10/23)

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