Name: Playbook - Shailey and Sammy Collier - 60 minute BACK
Uploaded: 2022-07-14T03:24:13.375Z
Duration: 60 min
Description: 60 minute BACK

A perfect mix of detail and heavy compound movements to define your back. 🦍

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown increasing weight each set

- Grab the bar with a neutral grip
- Pull down towards the top of your chest only using one arm, then repeat with the other
- Keep your elbows close to your body
- Engage your lats as you pull

Neutral grip lat pulldown unilateral dropset

Neutral lat pull down/unilateral dropset

Both movements executed consecutively with no rest in between, equals one superset/round

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Kneeling V-bar lat pulldown increasing weight each set

- holding the handles with a close neutral grip
- engage lats and pull up

Close neutral grip pull ups superset

Kneeling v Bar pull down/neutral grip pull up superset

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated underhand grip cable row increasing weight each set

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged, pull back with only one arm then repeat on the other
- Elbows drive towards your hips, squeezing your lats and shoulder blades

Seated underhand grip cable row unilateral dropset

Underhand grip cable row/unilateral dropset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row increasing weight each set

60 minute BACK

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

Juan

45 minute SHOULDERS

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

60 minute BACK

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