Name: Playbook - Jordan Hamp - W1/D5 Heavy Back Day
Uploaded: 2022-12-08T12:05:58.260Z
Duration: 90 min
Description: W1/D5 Heavy Back Day

That what I tends to do for the heavy week for mass/ strength muscles. To be able to develop better hypertrophy muscles we got to increase our masses from increasing our strength muscles as we can lift heavier weights the bigger size muscles we can grow. So once again like always makes sure we are wearing our gears like mainly weightlifting belts to prevent inflammation injuries. The bonus; our stamina will skyrockets Guaranteed.

Start with bar first to have our back engaged and warmed up so we can prevent injuries from going heavy.

If we can do 315 lbs for our max then alike squat program.
Start with 135 lbs (one plate, 45 lbs) then do 10 reps. Then increase the weights by 25 lbs and decrease the rep by 2 until we gets to 2 reps as we increases weights up. 

If can do only 225 lbs then increase the weights by 10 lbs from 135 lbs

If you not able to do that it’s ok. Start with 10 lbs and increase it by 10 lbs if you can do 135 lbs. 

Because we will get stronger as we stays consistent. Nothing will changes especially the weights that’s it. 

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Bent over barbell rows 2

Bent over barbell rows 6 reps

Once we fails that’s ok as you can see I failed to do 4 reps then we are done and move on to next phase lower back exercise

Start with bar first to have our back engaged and warmed up so we can prevent injuries from going heavy.

If we can do 315 lbs for our max then alike squat program.
Start with 135 lbs (one plate, 45 lbs) then do 10 reps. Then increase the weights by 25 lbs and decrease the rep by 2 until we gets to 2 reps as we increases weights up. 

If can do only 225 lbs then increase the weights by 10 lbs from 135 lbs

If you not able to do that it’s ok. Start with 10 lbs and increase it by 10 lbs if you can do 135 lbs. 

Because we will get stronger as we stays consistent. Nothing will changes especially the weights that’s it. 

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Increase the weights by 10 lbs or 25 lbs whichever is more comfortable for you to increase as we decreases the reps by 2.

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Elevated Romanian deadlifts

Traps is most tough muscles to develop. So going heavy is always a recommendation to really get really big trap and develops shoulders as well.

If you are not comfortable to going heavy. Dumbbells is always the alternative to use for shrugs.

If you are be able to do 405 lbs shrugs then drop the weights by 45 lbs

If you are able to do only 315 lbs then I would still drops the weights by 45 lbs then do 2 sets with 135 lbs.

If unable to do 225 lbs then I would recommend to do dumbbells because you can have better muscle contraction than barbell.


- Keeping your arms straight, engage your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

I loves to do pull down while I’m standing because while we doing that and we uses our own legs we are engaging our cores and legs as we pull the weights down to contraction our lats muscles because when I returns it to the starting position our lats is being stretched out which causes it to have stronger contractions.

Yet we can always do it in original way as what it is designed. We sometime got to think outside the box tho. So find what works the best for you and stay consistent with it.

Increase your weights to what you can do for 10 reps for 4 sets then drop the weight back down for better hypertrophy muscle contraction for size and pumps it will gets your lats tight as heck.

- Grab the handles with your palms facing toward to your face
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

W1/D5 Heavy Back Day

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