Name: Playbook - Rog Gardin - W3/D2 - Back
Uploaded: 2023-03-19T20:20:35.859Z
Duration: 65 min
Description: W3/D2 - Back

- For the first 3 sets, you will be working to find your 5 rep max (RM) weight. Once you find this number, record it for your personal records. 
- Your 4th set will be 8 reps, however the weight that you do will be -20% of your 5RM.

Barbell Deadlift (5RM, -20% of 5RM)

Seated Low Row

Cable Crossovers

- For full activation, lean forward in the start position.
- As you pull down, hinge at the lower back in a backwards leaning position.
- Keep the chest held high and the lats pinched together.
- Slowly relax the lats and return forward, controlling the weight as it returns to the starting position.
- Time over tension!

* To ensure the biceps are not being activated more than the lats, grip the bar using a false hook grip.

Lat Pulldown (Wide)

Lat Pushdown

Lat Pulldown + Lat Pushdown

KB Farmer’s Carry

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

W3/D2 - Back

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W3/D2 - Back

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