Name: Playbook - Kalani Lenehan - W4/D5 Back Day + Abs
Uploaded: 2023-05-14T06:43:44.935Z
Duration: 90 min
Description: W4/D5 Back Day + Abs

Back Day for width and density + Core work

- Lie flat on the pad, secure feet straight and grip the handles with a neutral grip
- Ensure that your chest remains flat on the pad
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Chest Supported Bentover Row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders, leading with your pinky finger
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Hanging Leg Raises SUPERSET Cable Crunches

W4/D5 Back Day + Abs

Sick lift have a great pump. Proper slow reps giving the best pumps.

Giorgio

Angel

Fun start to the split program after finishing beginner!

Adam

W1/D1 Push Day

Wasn’t necessarily a problem with the program (more personal if anything), but, after the sets of EZ bar curls I wasn’t feeling like my biceps were getting a good enough pump, so I just added 4 sets of seated curls at a 60 degree angle with 90sec rests before going onto the hammers. Seemed to improve it but if you have any suggestions I’m open to it :)) Overall I’m rlly enjoying your program, just what I needed to refocus the goal

Luke

Insane pump. Felt my back rather than my forearms like I usually do lol

The pump on this man’s workouts are insane. The workouts are really accesible for any fitness level and are the perfect amount of challenge and muscle ache.

Gilles

W1/D2 Pull Day

This one was so hard man. I literally started seeing stars 💀

Alan

I’ll be dead tomorrow but feels good right now!

W1/D3 Leg Day

Mason

Alexander Baranowski

W1/D4 Push day

Holy hell I’m beat. 🔥Workout! Best one I’ve had in awhile!

Jordan

is it 15 reps per arm for the bicep curls orrrrr??? cause 120 bicep curls was crazy lol

First time doing abs ever since crossfit about 6 months ago. A lot more harder than I remember on those leg raises that’s for sure. Great workout, Great pump. Could barely catch my breath by the time I finished. That’s how you know it’s a good workout.

Blake

W1/D5 Back Day + Abs

Fraser Colley

Intense asf and can’t wait for the pain over the next few days 😂💪

W1/D6 Leg Day

W1/D7 Rest Day

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Leg Day

W2/D4 Push day

W2/D5 Back Day + Abs

W2/D6 Leg Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg Day

W3/D4 Push day

W3/D5 Back Day + Abs

W3/D6 Leg Day

W3/D7 Rest Day

W4/D1 Push Day

W4/D2 Pull Day

W4/D3 Leg Day

W4/D4 Push day

W4/D6 Leg Day

W4/D7 Rest Day

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Leg Day

W5/D4 Push day

W5/D5 Back Day + Abs

W5/D6 Leg Day

W5/D7 Rest Day

W6/D1 Push Day

Honestly just the best workout without a doubt like it’s crazy

W6/D2 Pull Day

Omg I love legs so much 😭😭. Still an amazing workout!!

W4/D5 Back Day + Abs

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