Name: Playbook - Julian Smith - Pull- Deadlift Focus (back/biceps)
Uploaded: 2024-04-02T17:10:05.795Z
Duration: 80 min
Description: Pull- Deadlift Focus (back/biceps)

nadine

Colton

Bradley Taylor

Julian you mother fucker!! I’m dead😭

Dominique Bradley

Ashen

Nathan Adamson

Santiago

Michael

Andrew

The first exercise I didn’t understand the directions. Were you just supposed to do 2 reps and then wait a minute? The timer wasn’t set for this either

Erick

Hunter

Dexter

Roberto

Incredible. My knees were sweating!🤣🤣🤣

Levi

I now have the broken back of a 90 year old man

Thomas

Logan

Frederik

HECTOR MANUEL RAMIREZ GUZMAN

Parker Roberson

Gurtaj

Erin

Konner

Kyle

Great workout. Almost died once lol, but a great workout! 💪🏽

Landon Jarvis

Aaron

Mario

💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

Miguel

Awesome pump today!  Whoa!!!! Let’s get it!!!!

Elie

Back and biceps never fail during a late night workout sesh

Tommy

Alex

Nicole Smith

Marko

Had to skip the dead’s today, my hammys are still super sore for some odd reason

Ethan

Daniel Emadi

Kwaby

Good. But I do not understand the first workout. Maybe I’m just dumb but I don’t understand the reps and sets

Blane

Beautiful workout🤣🤣🤣💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼

Glenn

Raoel

Luis2720

Stas Szczurek

Mohd Ahmad

Luke

Sapir

Man this was excellent finally curling 95lbs on the preacher curl machine 🤘🏻💪🏻

Danny

Just a heads up for anyone trying to use the timer for the EMOM's. There's a general timer located on the workout summary page, top right corner. You can set to 1 min, hit the 2 reps (2 reps instead of 3 for the next few weeks), and the rest of the time is your 'rest'. When the minute is up immediately restart and get into the next set!

EMOM: Every minute on the minute.

Total time listed for each set is 1 min. You start your reps when the timer starts, and however much time you have left when the reps are over -- that's your rest!

When the minute is up, next set starts. No rest between sets! So goal is to get the reps knocked out quick and soak up the remaining rest time 👊🏻

*Barbell Deadlift

Last rep of each set hold a 5 count at the top.

Set the bar higher than normal for above the knee rack pulls. We’re focusing on a tiny range of motion but loading up heavy so or bodies are getting used to controlling and maintaining heavy  weight at the top of the movement.

*Barbell Rack Pull (bar set above the knee)

Bent Over Dumbbell Row

Decline Barbell Pullover

Every set: 6 drop 8 

6 rep set: widest grip possible 
8 rep drop set: inside shoulder width grip

*Lat Pull Down (3 grip change)

*Dumbbell Preacher Hammer Curl

Back Supported Barbell Reverse Curl

Sets 1-3: hands out to the end of the handles 
Sets 4-6: hands close (fist width space between hands)

*Machine Preacher Curl

Pull- Deadlift Focus (back/biceps)

Back/Rear Delt (4/17/24)

Loved the focus on the decline movements. Engaged my chest in a way I’m not used to

Patrick

Insane activation from the different variations. Chest is destroyed 💪

Joey Cahill

Best chest day so far! keep going 👊🔥

Bryan

Chest (4/16/24)

Ricardo Lazo De La Vega Paredes

Mike

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

STEVE

Arvin

Oscar

Hamstrings/Glutes (4/14/24)

Owen Chaffee

Cassie

Biceps/Triceps (4/13/24)

I went to take a drink and could barely lift my bottle. Brutal but amazing.

Jake

William

Allen Bubello

Shoulders/Light Chest

Kieran

Nadia

Fabian

Back/Rear Delt (4/11/24)

Hector

Timo

Tengo Gongadze

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

Had to walk through a car wash to shower cause my arms are noodles. 10/10

Zackbot

Chase

Chest (4/9/24)

Ashley Lourie

Story of the never ending rest day. Fuck me.

Pull- Deadlift Focus (back/biceps)

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