Name: Playbook - Michael Smith - W4/D5 Back x Rear Delt
Uploaded: 2024-08-21T18:16:24.117Z
Duration: 120 min
Description: W4/D5 Back x Rear Delt

Luke

Peter Maina

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:

W4/D5 Back x Rear Delt

Kiara

Would like to know specific levels or speeds for cardio equipment?

WELCOME TO SEASON I

EastPointBen

Matthew

Been 3 years now keep it up bro I hope I can meet you

Stephon

W1/D1 Chest x Triceps

Ricky wesley

Luis2720

W1/D2 Back x Biceps

Didn’t have time for the shoulders but legs were good

Kerri

Definitely feeling energized after this workout & ready to conquer the day! 💯💪🏽

Tre’ Smith

W1/D3 Legs x Shoulders

Thomas

Really to build a keen interest in this program. Can’t wait for the results and progress

Nicholas

W1/D4 Chest x Triceps x Biceps

Tanay

David Campos

Great workout! Have a back injury so had to do an alternate using the back extension machine.

Courtney

W1/D5 Back x Rear Delt

Legs take longest to recover for me but maybe ill go try to dunk

Sharif

W1/D6 Legs x Shoulders

Derek

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

Stephanie

W1/D7 Cardio x Abs

Ínstense workout that it made my triceps burn like crazy 💯🤙🏾

Ivan

W2/D1 Chest x Triceps

love062803

Alejandro

Andre Bush

W2/D2 Back x Biceps

W2/D3 Legs x Shoulders

A’Jhuan

W2/D4 Chest x Triceps x Biceps

It was really good workout 

The only question I have is what alternative I can do for the pec flys since I don’t have that machine, what workout works best for you?

W2/D5 Back x Rear Delt

Syed

W2/D6 Legs x Shoulders

Marcel

W2/D7 Cardio x Abs

Anthony 🐜

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

Charles

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 💪🏾

W4/D5 Back x Rear Delt

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