Name: Playbook - Russel Orhii - Dinner Plate Back
Uploaded: 2021-10-28T01:37:29.829Z
Duration: 45 min
Description: Dinner Plate Back

David Ray Charles

It was great. The 1st session made me realize I haven't been pushing myself hard enough.

Patrick

Erick

Thought I'd focus on accessories today and this was perfect

Daniel

Kendrick

Threw in so lateral raises because my shoulders looked pumped af

luca

Jhovan

I didn’t like the wrist curls. So I just did some lat pulls with the rope I forgot the name of the movement but it involves with a rope and cable lol. But everything was great.

Derek

Justin Battles

RICHINIT

Brody

Kevin

Devin Welch

Cyd Ngo Khantikone

Shaiyan

Bro… like wtf had me sweating out my eyes on the 3rd workout 😭 but in the end one of the best back days I’ve had in awhile. 🔥 can’t wait to start the power building soon

KeleA

Alwx

Brandon

Alejandro

Edwin

Witse

Well apparently I have veins in my back haha

Nathan Bowers

Cole

Tyler

Aaron

Left my middle back dead brother workout was amazing

Sean

Ephraim

Logan

Pretty damn hard. I wasnt that weak at the end for a LONG ass time, nice pump fo sure! 💪

Benji

Juan

Nathaniel

Armando

Rafael Rodriguez

Theresa

Mikco

Jr Young

Steven

Robert

Straight raw dogged this one with no warm up or stretching due to being late af😩 but still felt my back growing on this one😮‍💨 10/10☝🏽

Angel

Jake P.

Warm up:
- DB Rows 2 x 15 (each side)

Workout:
- T-bar Rows 4 x 12,10,8,6 (increase weight)
- Wide Grip Lat Pulldown 4 x 10
- Close Grip Lat Pulldowns 4 x 10
- Close Grip Cable Rows 3 x 12
- Hammer Strength Rows 4 x 10,8,6,4 (increase wight)
- DB Hammer Curls 4 x 10 (each side)
- DB Spider Curls 4 x 12

Finisher:
Wrist Curls 1 x 20

Dinner Plate Back

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