Name: Playbook - Rob Riches - Back & Traps (Ep 8.1 - Endurance)
Uploaded: 2021-06-07T18:32:11.501Z
Duration: 45 min
Description: Back & Traps (Ep 8.1 - Endurance)

Welcome to workout #19 of the Endurance part of my Lean Muscle Growth Program. Throughout this 4th weeks section, you'll be performing a lot more supersets and drop sets, often with a higher rep range to help improve muscular endurance and efficiency.

Keep rest times short, and select a weight that will challenge you towards the total reps shown per set, aiming to increase the weight (or add a few reps) for following sets.

You'll notice that there is a superset exercise (highlighted within the description with '*'. This means perform that exercise and then immediately perform a set of the next exercise, resting only after the second exercise has been performed. 

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty. Cardio can be performed at a separate time,  ideally first thing in the morning.

*Perform as a superset with 10 body-weighted, or assisted, Pull Ups, after sets 2 & 3. On set 4 - Perform a drop set, lowering weight by 33% - to failure.

Your first set can be a warm up of 15-20 reps, but still engaging the back and squeezing it at the bottom of each rep.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Perform all sets using a firm overhand grip, with knuckles pointing upwards, wrists straight, and shoulders pulled back and down. Pull the bar down towards the top of your chest as you exhale, driving the elbows down, tucking them into your sides at the bottom. Pause momentarily to reduce momentum, then control back up at a slower rate until full stretch. 

You can vary the grip with and/or the attachment type to hep work the back from a variety of different angles and positions.

Lat Pulldown - Wide Grip

Grip a Pull Up bar with an overhand grip a little wider than shoulder width, and pull yourself up by driving the elbows down as you engage and contract the muscles in the back to lift you. 

Keep your shoulders pulled back, and chest lifted up so as to ensure the emphasis is on the back, not the arms to pull yourself up. Lower yourself back down until your arms are fully stretched and you feel a stretch in your back and shoulders. Start the rep to raise yourself back up by retracting your shoulders and keeping them pulled back while you focus on the back doing all the work.

Try varying your hand placement to a wider grip on the 2nd and 3rd working set, and use dip belt, or dumbbell between your knees for added resistance if needed.

This exercise targets the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability.

Pull Ups

Set up an incline bench (45 degrees), and place your left knee on the seat with your left arm stretched out in front of you on the upper bench to support yourself. 

Pick up a dumbbell in your right hand and keeping your body fixed with a straight back, shoulders pulled back and chest lifted, row the dumbbell up to the side of your waist, driving the elbow up towards the sky. Your hips shouldn't be moving or rotating, as only the right arm is moving.

Pause momentarily at the top before lowering the weight all the way back down for a great stretch in the back, but don't allow the weight to touch the floor.

Keep your grip fixed for the first 2 sets (neutral, grip facing you). On the last set, try rotating your wrist inwards (90 degrees) as you row the weight up.

Single Arm Dumbbell Row

*Use a Neutral-grip handle for sets 1 & 2. Immediately after, perform body-weighted inverted rows on a smith machine (body hanging below). Use D-grip on set 3, followed by a drop-set after failure.

Sit in an upright position with chest up and shoulders pulled back,  Pull the handle in towards your stomach as you exhale and drive your elbows back, keeping them tucked in to your sides. Pause momentarily at the end and really squeeze and engage your back muscles. 

Lower the weight back at a slower tempo, allowing for a full stretch in the arms. (Your body should remain upright, although for a greater stretch you can tilt forwards at the waist allowing the weight to pull your arms forwards all the way for a deeper stretch).

As you start to pull the weight back in again, ensure your shoulders are set down and back and your chest is lifted upwards.

Seated Cable Row

Lock in a smith machine or Olympic bar on a rack (ensuring it cannot roll forwards and off the hooks), position yourself under it with an overhand grip (shoulder-width apart), arms at full length with your chest directly beneath the bar, and legs stretched out in front of your, with only your heels on the floor.

Your body should form a straight line from your heels, through your hips, and up to the shoulders. (Hips should not be too raised up or sinking down). Keep your chest lifted up, with the shoulders pulled back and down.

Raise your chest up to the bar by driving your elbows down to the floor while you engage your back muscles to assist with the lift. Pause momentarily at the top of the rep and flex the back and shoulders, before slowly lowering yourself back down until arms are fully stretched.

Repeat all reps at a slow and controlled pace, ensuring no momentum or bouncing within any reps.

Inverted Smith Row

*Perform as superset with next exercise*
Stand in front of the Smith Machine and grip the barb with an overhand grip slightly-wider than shoulder-width.  Stand upright with feet shoulder-width apart, shoulders pulled back, chest lifted, and the barbell at full-arms length resting just behind you.

Your arms should remain at full length throughout this exercise. Shrug your shoulders up (imagine trying to touch your ears with your shoulders, even though you won't be able to) and pause momentarily at the top while you squeeze your Trap muscles. Then lower the bar back down. (Try not to bend at the elbow as this will reduce the effectiveness of the exercise).

The use of the Smith Machine helps keep the movement through a fixed range of motion, and may also allow you to lean forwards slightly to better engage the Traps.

On set 4, perform a rest-pause for 15 seconds after failure, and then aim to achieve a few more reps until failure.

Behind Back Smith Shrugs

Set a bench to an incline of around 45-60 degrees and lay forward facing  down on it, with your head and shoulders just above the top of it (Your legs may be straight behind you as though you're resting against the bench and not quite sat on it).

Holding a light dumbbell in each hand, allow your arms to hang at your sides with your grip turned inwards (so both hands are facing each other).

Retract your shoulder blades and slowly raise your arms up in front of you (maintaining the same "Hammer" Grip). Aim to form a Y-shape in front of you, raising your arms up and slightly outwards (keep going until your grip is just above shoulder height). Pause momentarily at the top, then lower the arms back down at a controlled and steady speed.

By raising the dumbbells upwards in a Y-formation to just above shoulder height, you'll engage the Trap muscles.

Incline Bench Y-Raises

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Using a decline bench to lock your feet in, lay back flat on the bench so that your shoulders are lower than your hips. With your shoulders touching the pad, raise your head up slightly and place your hands either by the side of your head at the temple (or for an easier version, cross them over your chest, or extend them out towards your knees).

Engage the abs and exhale as you crunch the abs to raise the shoulders a few inches off the bench. You do not need to sit up right (most make this wrong assumption, which works the hip flexors more than the abs). 

Think of your shoulders following an arc-like trajectory towards your hips, and pause at the top of the rep momentarily as you flex the abs hard hard at the top of the movement. Return back to the starting position, and as soon as you shoulders touch the bench, go back into the crunch.

You should be exhaling deeply, while contracting and engaging the abs on every rep.

This will primarily work the upper region of the abs

Decline Crunch

Lay upon a decline bench so your head is where you would usually lock in your feet, and hold on to the support with both hands, (arms positioned so elbows are either side of your head).

With your back flat against the bad, bend your knees and raise your legs up until they're vertical with the floor. Exhale and crunch your abs so the hips raise forwards from the bench as your legs move forwards over you, stopping when your toes are over your eyel ine level.

Exhaling will allow you to fully contract your abs and squeeze them hard at the top of the rep. Lower the legs back under control and repeat.

Your legs shouldn't be pushing upwards. Think more like your feet are following a curved arc that's always equal distance from your hips. If the full range of motion is too challenging for you, start with your legs directly above your hips and crunch the hips slightly forwards until feet are over your eye-line level.

This exercise develops more of the lower region of the abdominals.

Decline Leg Raises

Using a decline bench to lock your feet in, lean back far enough until you feel your abs are fully engaged. Holding a medicine/slam ball in your hands, arms bent so as it's about 6- inches from your chest , rotate it over to the left of you, then take it over to the right of you and repeat

Engage the abs and exhale as you rotate only the upper body, keeping the hips firmly fixed and pushed down into the bench.

Think of your elbows following an arc-like trajectory from the left and right of you. You should be exhaling deeply, while contracting and engaging the abs on every rep.

This will primarily work the side obliques of the abdominal area.

Decline Med Ball Rotations

Abs Circuit - Stage 4

Ideally, cardio should be performed first thing in the morning before eating so your body burns more fat as fuel.

Choose a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 40 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

If you're able to, choose between two different types of cardio (switching from one to the other after 20 minutes), so that the body doesn't become used to performing the same activity.

Steady State Cardio (LISS)

Back & Traps (Ep 8.1 - Endurance)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Francisco

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Back & Traps (Ep 8.1 - Endurance)

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