Name: Playbook - Steve Weatherford - W1/D4 Back Day
Uploaded: 2024-03-29T15:58:25.136Z
Duration: 45 min
Description: W1/D4 Back Day

Chris

SQUEEZE EVERY REP LIKE IT OWES YOU MONEY!!!!!
#BreakTheMould #VikingPower #VanillaGorilla #Silverback #KillinTheGameInJesusName #BlessedAndUnstoppable #ARMageddon 🦍💪🎯

Skyler

Anthony

Justin Hermann

Cody Mize

Raymond

Great work today! Hit all areas in the back

Eric

Great workout. Maybe clarify if you should go up in weight each set or stay with original. Thanks

John

Mikko Haarala

Good workout, just need a place to record weight and reps achieved. 👌🏻

Jarod

Solid workout. Wish I could track my weight. 🤘

Cody Lannom

Awesome!  Will you be adding another back workout to the platform?

Jason Maule

This was a challenging workout.  Some exercises were very familiar and some not so much. Definitely hit target muscle groups!

Matt

Edgar Navarro

Great workout the combination of the different back exercises was perfect

Ryan

Danny

Great amount of volume and the landmine lift really spiked the heart rate in the middle of the work out 🔥

Henry Avery Jr.

- Wide Grip Lat Pulldown 4 x 12
- Stabilized DB Rows 4 x 12-15
- RG Bent Over Row 5 x 12
- Landmine drop set 3 x 20 (total) (each side)

Superset 
- BB Pullover 4 x 12-15
- Superman w/ squeeze 4 x 20

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hinge at the hips to lean forward, placing your head on the top of an incline bench 
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Stabilized DB row

- Start with the back flat and chest parallel to the ground 
- Lift elbows up towards the ceiling until the barbell touches your ribs
- Lower the bar with control

Barbell reverse grip bent over rows

- Pull the end of the landmine bar to your hip engaging your lat and back
- Drop the weight and continue
- Complete desired reps then repeat on the opposite side

Landmine row drop set

- Hold the bar straight over your chest with a bend in your arms
- While keeping your arms in the bent arm position, guide the bar slowly overhead
- Bring the barbell back to the starting position

Bent-arm barbell pullover

Superset

W1/D4 Back Day

Kyle

Start Here

Noah

Carlos Charre

Tony

W1/D1 Mass Arm Day

That’ll wake ya up! The pump is real on that one !

Conner Currier

Tried to do it unbroken so I had to learn a weight I could use to come close to that. I am very pumped, awesome feeling

Matthew

Andy

W1/D2 Leg Day + P.M. Feeders

Michael

W1/D3 Chest Day + P.M. Feeders

Booyah, lots of work but great pump that’s still hanging around long after.

Jack Bjork

At this point the entire body is sore but that’s just weakness leaving the body. Have fun with this one, keep that TUT (time under tension) by getting good contractions, and POWER THROUGH! 💪

W1/D5 High Volume Arms

I like the pre-fatigue strategies in the workouts. However, for the PM feeders, it feels like I am only starting to feel the burn for the last 10-15 reps of each set. I have been splitting up each set into 20-30 reps each, taking four sets to complete each bicep and Tricep grouping, and using 5-10 lbs more than I would to complete the entire 50 reps in one set. Hope this helps

Killer pump! A combo of things I’d of never done on my own 🤘🏻

W1/D6 Shoulders + P.M. Feeders

Frank

W2/D1 Mass Day

Josh

Really had to push myself through this one. But we don’t base this off feelings, it’s based off commitment! Don’t Ever Give Up! 
Stay Committed!!! #FeelingRecharged

W1/D4 Back Day

Community

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