Name: Playbook - Shailey and Sammy Collier - W3/D5 Back
Uploaded: 2022-05-02T14:52:38.130Z
Duration: 45 min
Description: W3/D5 Back

BACK:

Pull-Ups: 50 reps (break up into as many sets as you require)

DB ROW: (2 seconds squeeze each rep)
- 2 sets increasing weight 8-10 reps 
- 2 sets HEAVY 5-8 reps
**drop set each set 1x to failure**

CLOSE NEUTRAL GRIP CABLE ROW (ELEVATED/SEATED ON A DB): (2 second squeeze each rep)
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps
**drop set each set 1x, minimum 5 reps each arm**

HIGH ROW:
- 2 sets increasing weight each set 8-12 reps 
- 2 HEAVY sets 5-8 reps
**drop set each set 1x with single-arm reps, minimum 5 reps each arm**

WIDE REVERSE GRIP PULLDOWN: (2 second squeeze each rep)
- 2 sets increasing weight each set 8-12 reps
- 2 HEAVY sets 5-8 reps 
**super set each set with close grip reverse pull down, minimum 5 reps**

STANDING LAT PULLDOWN:
- 3 sets increasing weight each set 8-12 reps
- 2 sets HEAVY 6-8 reps
**drop set each set with x reps to failure**

REVERSE CABLE FLY 21’s:
- 3 sets 
**no more than 70 seconds rest in between sets**

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Pull the attachment in towards your body
- 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
-elevated on dumbbell

Close neutral grip cable row (elevated/seated on db)

- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

High row

High row machine/ single arm reps

High row dropset

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Wide reverse grip lat pulldown

- Grab the bar with your palms facing you and hands almost touching
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Close grip Reverse pulldown

Lat pulldown superset

- Grab the bar with your palms facing forward
- Bring the bar down to your thigh engaging your lats throughout the exercise
- Pause and return to the initial position

Standing Lat pulldown

- Grab the bar with your palms facing forward with a wide grip
- Standing                                                                                                                                                                                  
- Bring the bar down to your tights engaging your back as you pull
- Half rep to full rep

Standing lat pulldown X Rep

Standing lat pulldown dropset

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position
- 7 reps front range
- 7 reps full range 
- 7 reps back range

Reverse cable fly 21’s

W3/D5 Back

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W3/D5 Back

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