Name: Playbook - Michael Smith - W2/D2 BACK x REAR DELT
Uploaded: 2024-01-07T10:32:57.692Z
Duration: 120 min
Description: W2/D2 BACK x REAR DELT

Steven

Kendhal

Tyler Higgenbotham

Steady State Cardio:
This exercise routine is designed to keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

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

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

Fasted / Post Workout 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

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

One Arm Cable 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

Set-Up:
   - Adjust the back extension platform to your height. The hip pad should be aligned with your hips when you're standing facing the machine.
   - Adjust the foot rollers or pads so they're comfortably positioned just above your ankles.
   - Stand in front of the platform facing the pad, ensuring your feet are hip-width apart.

Starting Position:
   - Place your hands behind your head, interlocking your fingers. Your elbows should be pointing out to the sides.
   - Engage your core muscles by pulling your belly button in towards your spine.

Lowering Phase:
   - Slowly bend at your hips, allowing your upper body to lower toward the pad while maintaining a straight back. Keep your neck aligned with your spine, avoiding excessive neck extension.
   - Keep your hands behind your head and your elbows pointing out to the sides throughout the movement.
   - Continue bending at the hips until you feel a gentle stretch in your lower back and hamstrings. Do not go beyond a comfortable range of motion.

Ascending Phase:
   - Initiate the upward movement by contracting your lower back muscles and hamstrings.
   - Lift your upper body back up to the starting position while maintaining a controlled motion.
   - Exhale as you lift yourself back up.

Repeat:
   - Perform the desired number of repetitions, usually 10-15 reps, depending on your fitness level.
   - Focus on using proper form and controlled movements throughout the exercise.

Tips:
- Avoid using your hands to push against your head or neck. The hands should stay gently behind the head to support the cervical spine without adding pressure.
- Keep your movements slow and controlled to prevent using momentum.
- Maintain a neutral spine throughout the exercise. Do not arch your lower back excessively at the top of the movement.

Prisoner Back Extension

Perform one set of each exercise back to back followed by the suggested rest time.

Setup:
Stand in the middle of the cable crossover machine, facing away from the weight stack.
Adjust the cable pulleys to the lowest position on each side.
Attach the D-handles or stirrup handles to the cable pulleys.
Choose an appropriate weight for your fitness level and attach it to the weight stack.
Grasp the handles with an overhand grip (palms facing down).

Execution:
Keeping your arms extended and maintaining a slight bend in your elbows, exhale and pull the handles backward and upward in an arcing motion.
Focus on squeezing your shoulder blades together as you pull the handles toward the midline of your body.
Continue the movement until your hands are almost touching in front of your body, and you feel a strong contraction in your rear deltoids and upper back muscles.
Hold the peak contraction for a brief moment, focusing on squeezing the target muscles.
In a controlled manner, inhale and reverse the movement, slowly returning your arms to the starting position.

Reverse Cable Crossover

- From a split stance position, pull the cable towards your face with elbows flared outward, engaging your rear delts and upper back 
- Slowly return the weight back to starting position

Cable Face Pull

superset: Reverse Crossover x Face Pull

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:

W2/D2 BACK x REAR DELT

Henri-Winslow

Back to the App after 3months and this workout was a killer ine

Peter

Very good first day. Burned tons of calories. Road to 185lbs 💪🏾

W1/D1 CHEST x SHOULDERS

Big Mo

W1/D2 BACK x REAR DELT

Kirk

W1/D3 LEGS

This is my 4th day into the program and it has challenged me significantly!

Adrian

Devin

John

W1/D4 CHEST x ARMS

Kris

Mark Gerald

Dustin

W1/D5 BACK x SHOULDERS

Quiroga

Zach

W1/D6 LEGS

W1/D7 REST

Anaias

Jonathan Guzman

W2/D1 CHEST x SHOULDERS

W2/D3 LEGS

Ariel

Amazing pump and I feel amazing 🔥🔥🔥🔥

Dexter

Devonte

W2/D4 CHEST x ARMS

W2/D5 BACK x SHOULDERS

W2/D6 LEGS

W2/D7 REST

Raymond

Good work. Also nice to the workouts switched up.

W3/D1 CHEST x SHOULDERS

Mark

great sweat and pump, you got me into lifting years ago. Appreciate you boss

Kevin

W3/D2 BACK x REAR DELT

I have a question when should we know that we need a deload week or a week off training to let our bodies recover.

Hamdan

Hi Michael i just want to ask you regarding the bulgarian split squat
I couldn’t do it because I had issues with balancing the dumbbells, so I did regular split squats with a small barbell is it ok

W3/D3 LEGS

W3/D4 CHEST x ARMS

W3/D5 BACK x SHOULDERS

My legs feeling pumped. Still walking lol but great workout

W3/D6 LEGS

Darryl

W3/D7 REST

Great workout, went through this with my buddy thats new to the gym and he loved it.

W4/D1 CHEST x SHOULDERS

W4/D2 BACK x REAR DELT

Ruddy

My legs feeling good today. Thank you for the great workouts my guy 🔥🔥🔥🔥

W2/D2 BACK x REAR DELT

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