Name: Playbook - Michael Smith - W1/D5 Back x Rear Delt
Uploaded: 2023-09-24T18:59:18.814Z
Duration: 120 min
Description: W1/D5 Back x Rear Delt

Syed

Luke

The push-ups seem like light work… until you have to do it at the end of the work out. Good work out. I’m sleeping good tonight.

Ryan

First time doing the back extension. Hurt like hell but felt really good !

Alex

Dexter

Kevin

Dajuan

Diana

1mor

Armand

Super great workout , your videos are helping me fix my forum and I could finally feel accomplished!

John

Marcel

Aaron

Great workout. I’d like to see a little high intensity circuit or maybe even some kettle bells mixed in. Challenging though for sure

Brendan

Kyle Trusty

Stacey

Good sesh, great on tightening up accessories in the back.

Jaden

great workout.  skipped crunches gotta get ready for superbowl

Kourtney

Enjoying every workout today is my 5th day

Peter Maina

Stephanie

Thomas

Andrew

O Neil diaz

Diego

Kehng

Devonte

Quan Jones

Hasan Hollywood

Jermaine

Izzy

Great workout! Follow me on IG ... Nateb.fit

Nathaniel Buckhalter

talmadge

justin

This was was mentally struggling. Did 4 days straight. This is 5th. Didn’t want to go but made myself. Better myself 💪

Jacob

Gregory Pearce Jr

Having something where we can log how much weight we used on each workout.

Armani

I feel amazing and believe I look amazing

Kendric White

Brandon

Josh De La Cerda

Ramses

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

Session II: Warm Up

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Attach a D-handle and position yourself as you would for a regular lat pulldown
- Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out (You may need to stand up first to pull the handle to you, then sit down on the seat)
- With your working arm fully extended, lean back 10–15 degrees and look straight forward
- Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck
- Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down
- Pause, then slowly release the bar back to the start
- Complete desired reps then repeat on the opposite side

Single Arm Lat Pulldown

- Holding a dumbbell in one hand with a neutral grip, place your opposite hand on a bench or other stable surface 
- Step into a split stance, bend both knees slightly, letting the dumbbell hang at arm’s length toward the floor
- Keeping your back flat, core engaged, and elbow tucked, row the dumbbell to your hip
- Pause, and then lower the dumbbell back to the starting position
- Complete desired reps then repeat on the opposite side

One Arm Dumbbell Row

- Set a cable pulley to the highest setting and attach a rope
- Grab the rope and take a few steps back away from the cable so there is tension in the cable (can be done kneeling as shown out standing)
- Bend forward at the hips with your torso leaning forward
- Arms are extended out in front of you with a slight bend in your elbows
- Using your lats, pull the rope in an arching motion to bring the rope to your hips
- Slightly bring your torso back up a bit as you’re pulling and keep your elbows in a position throughout the entire movement
- Focus on squeezing your lats as you pullover
- Then reverse the motion and control the rope back to the starting position as you lean your torso back towards the ground

Straight Arm Lat Pulldown

Back Extension

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive high and wide, squeezing your rear delts and upper back
- Pause at contraction then slowly return to starting position

High Bar Cable Row

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Row

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down Push-up

Ab Circuit:

W1/D5 Back x Rear Delt

Eric

WELCOME TO SEASON I

Obed Bravo

Andrew Valenzuela

W1/D1 Chest x Triceps

Demetrius

Ayaaz

Joshua

W1/D2 Back x Biceps

Never felt so good after a workout before! Looking forward to the other workouts!

Victor

W1/D3 Legs x Shoulders

Andre

W1/D4 Chest x Triceps x Biceps

W1/D6 Legs x Shoulders

it was good, i want to get better at this tho

W1/D7 Cardio x Abs

Charles

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

Adrien

Anthony 🐜

W2/D3 Legs x Shoulders

A’Jhuan

W2/D4 Chest x Triceps x Biceps

Kemonte

W2/D5 Back x Rear Delt

W2/D6 Legs x Shoulders

W2/D7 Cardio x Abs

W3/D1 Chest x Triceps

W3/D2 Back x Biceps

W3/D3 Legs x Shoulders

Coleman

W3/D4 Chest x Triceps x Biceps

W3/D5 Back x Rear Delt

Brutallll workout! Already feeling bigger💪🏽

Adrian

W3/D6 Legs x Shoulders

W3/D7 Cardio x Abs

It was intense I really pushed my body yesterday. I’m really looking forward to give it 100% today 💪🏾

W1/D5 Back x Rear Delt

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