Name: Playbook - Julian Smith - Pull- Deadlift Focus (back/biceps)
Uploaded: 2024-04-02T17:10:06.457Z
Duration: 45 min
Description: Pull- Deadlift Focus (back/biceps)

Clayton Horn

Great pump! Will be saving this one for another time!

Austin White

Great start back after Christmas 🎅🏻

Jason

This is not a 45 minute workout. Still killed

Morgan

Workout was great! Absolutely loved it! 🤘🤘🤘🤘

Mark Saco

Epic way to kick off 2022. Thanks dude! 🤩🤘

Ryan

Tyler

William

Chris

Snatch grip pause deadlifts after the emom…..☠️

Nick

Killed a1000 calories with this workout!💪🏼

Farid

I meant 5 stars. Just getting back into lifting after falling into a deep depression. This one was good for me to just grind. Loved it

David

First workout in almost two weeks! Let me know just how much damage I did to myself since days leading up to after Christmas! Serious damage control to do. Great workout!

Mark

Great workouts. Pullovers least favorite exercises. Just me, feel like I don’t get anything from them. Still great workouts you provide. Happy new year .

Joey

Jena

Anthony

Frederik

Patrick

Ethan

Mike

Nick Arnold

Miguel

Seth

Austin

Owen Chaffee

Hard AF. Nice work. I really like the high amount of sets and low rep additions recently

Pierce

Glenn

Philip

It’s Getting Interesting day by day ✊

Mohd Ahmad

Joseph

Calvin

Hunter

Kyle

Marko

Added single arm cable rows 3x15 for a little back finisher

Connor

Please bring back the “posted x hours ago”

Alberto

It would be beneficial to be more accurate with workout timings. This one was listed at 45 minutes however the first exercise is a 10 minute EMOM so 35 minutes to finish all the other exercises, some
Of which have 6 sets in them

Liam M

Sapir

Andrew

The last 3 days of this program were actually kinda not it and took a toll on my gym motivation. I’d been solid for a period of 3 weeks and the last 3 days crushed me

Major back pump from the paused deadlifts 👌🏼

Martin

😳 I think I almost dislocated my shoulder doing the flat bench pullovers…. Not even going heavy 😅

Tito

Gustavo Manuel

Aaron

Michael

Best investment I’ve done, love every workout every rep every step thanks to you

Santiago restrepo

EMOM: set a general timer for 1 min (on the workout summary page). Hit the 2 reps, and the rest of the minute is your rest!! When the timer is up, reset and move on to the next set 👊🏻

*Barbell Deadlift

Shooting for a 4-5 second pause just below the knee.

*Barbell Deadlift (pause below the knee, snatch grip)

Last 2 sets: don't allow the bar to touch the ground during these reps

*Incline Bench Supported Barbell Row (snatch grip)

Decline Barbell Pullover

*Flat Barbell Pullover

Lat Pull Down (shoulder width D grip)

Reps 1-4: curling toward shoulder 
Reps 5-8: curling toward chin

*Double Arm Dumbbell Hammer Curl

Barbell Preacher Reverse Curl (hands touching, wrists down)

*Seated Barbell Curl (extra wide grip)

Pull- Deadlift Focus (back/biceps)

Uriel

Kevin Enkelmann

Back/Rear Delt (4/24/24)

Iain

This workout with some young dolph was crazy 🫡🐬

Dominique Bradley

Chest (4/23/24)

Zachary

Mario

Drew Ginsburg

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

Killer Fuckin Daily Pump 💯🥵🤙🏽

Albert Bersley

Bryton Seyfert

Jordan

Hamstrings/Glutes (4/21/24)

Christian

Biceps/Triceps (4/20/24)

Jake

Stephan

Teya

Shoulders/Light Chest (4/19/24)

Jake Burgess

Ashley Lourie

Eliazar

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

Aroon

Back/Rear Delt (4/17/24)

Anthony Castro

Matt

Chest (4/16/24)

Arvin

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

Hamstrings/Glutes (4/14/24)

Alex

Nathan Dorado

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

Ashwin Mohta

Kieran

Back/Rear Delt (4/11/24)

Luis

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

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

Alleeh1990

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 😎

Ricardo Lazo De La Vega Paredes

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

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

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)

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- Deadlift Focus (back/biceps)

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