Name: Playbook - Nathan French - TUESDAY BACK
Uploaded: 2023-12-28T18:00:27.763Z
Duration: 45 min
Description: TUESDAY BACK

Today we're focusing on back. If you have any questions about form or the workout, feel free to DM me on the app 👊🏼

- Run at comfortable pace should be able to hold a conversation.
- (180-age) run at that heart rate or BELOW. Do not exceed this and if you do slow down!!

Running

Focus on low volume high intensity (weight)

4x4

Conventional Deadlift

-Pull from the ground
- Slight bend in legs

Pendlay rows

Squeeze at the bottom (contract shoulder blades)
-super set these with lat push downs

Lat pull down.

- movement should start and end at side pocket of pants.

Smith machine single arm row

- Using a wide grip on rows stimulates a full range of motion & lat width development.

Wide grip Cable Rows

- If using a bar best contractions occur when keeping hands on top of bar and using a hook grip.

- Exercise is also used well with rope

Lat push down.

TUESDAY BACK

Matt

First session back in the gym after about a month. Went really well, push ups nearly killed me

Jesse Davis

jonathan

MONDAY Chest + Shoulders

Super great work out for guys who are new to the gym thanks Nathan

Tyler

Jake

Jessi

Wednesday LEGS.

Colby

Thursday chest/shoulders

FRIDAY BACK

SATURDAY: ARMS/LONGER RUN

Joshua Wilson

Sunday: Active Rest

Monday: (Chest and Triceps + run)

Monday run

Tuesday chest/shoulders

WED BACK

Thursday LEGS.

For the face pulls I tried something I saw of laying down on a bench so it’s full movement in the back and it seems to work better

TUESDAY BACK

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