Name: Playbook - Rafael Güeto - W1/D1 Back day + stimulus to pulling muscle
Uploaded: 2023-02-12T11:59:11.244Z
Duration: 65 min
Description: W1/D1 Back day + stimulus to pulling muscle

Kyle

I made 50% of the training and will complete the other 50% after work - my gym opens 6 AM and I enter to Work 8AM- do you think it will work to split workout on 2 phases during the day? 
Great visuals on the App btw

alain

First day of the whole workout 
Training focusing on your back. Giving a little stimulus to biceps, forearms and rear delts

Regular shoulder with pronated pullups 
4 sets of 5 to 7 reps. 90s

Weighted Pull Ups

Barbel row supinated grip 4 sets of 5 to 7 reps range. 90s rest

Barbel row supinated

Unilateral dumbbell row 2 sets of 7 to 9 reps each sides. 2 minutes of rest

Unilateral Dumbbell row

Machine pull down wide open
- if you don’t have this machine on your gym just do a regular pull-down instead 
3 sets of 9 to 11 reps  90s rest 
 - squeeze to seconds hold when contracting

Machine pull down

Cable rows pronated grip. 2s squeeze holding when contracting 
3 sets of 9 to 11 reps. Rest  90s

Cable rows

Machine shrugs. You can use dumbbells instead
3 set 9 to 11 reps . 90s rest

Machine shrugs

Curling with a barbel 
3 set of 9 to 11 reps.90s

Barbel biceps curls

Machine inverted flys. You can do on a cross over if this machine is not available in your gym. 3 sets of 9 to 11 reps.
 90s rest

Machine inverted flys

Hummer curls seated with dumbbells. 3 sets of 9 to 11 reps. Rest 90s

Hummer curls dumbbells

Wrist curl’s kneeling on a bench. 3 sets of 9 to 11 reps. Rest 1.30 minutes

Wrist curls

Leg raises for lower core. You can do hanging on a bar instead. 4 sets of 15 to 17 reps. Rest 1 minute

W1/D1 Back day + stimulus to pulling muscle

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