Name: Playbook - Steve Weatherford - W9/D4 Back Day
Uploaded: 2024-03-29T15:58:25.377Z
Duration: 45 min
Description: W9/D4 Back Day

- 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

W9/D4 Back Day

Skyler

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

Chris

Michael

W1/D3 Chest Day + P.M. Feeders

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

Anthony

W1/D4 Back Day

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

W2/D2 Leg Day + P.M. Feeders

W2/D3 Chest Day + P.M. Feeders

The superset doesn’t show up on the last exercise for the pullovers and Superman’s. But great workout!

Mike

Your workouts are very challenging from a volume perspective.  At 55, it is a challenge to complete haha

Sean

W2/D4 Back Day

Yannick

W2/D5 High-Volume Day

W2/D6 Shoulders + P.M. Feeders

W3/D1 Mass Day

W3/D2 Leg Day + P.M. Feeders

W3/D3 Chest Day + P.M. Feeders

W3/D4 Back Day

W3/D5 High-Volume Day

W3/D6 Shoulders + P.M. Feeders

Eddie

Killer workout, hardest one of the series so far. Much appreciated, brother.

W4/D1 Mass Day

W4/D2 Leg Day + P.M. Feeders

W4/D3 Chest Day + P.M. Feeders

W4/D4 Back Day

Steve

W4/D5 High-Volume Day

Justin

W4/D6 Shoulders + P.M. Feeders

Beast workout. 2 Corinthians 12:9 mindset needed

W5/D1 Mass Day

W5/D2 Leg Day + P.M. Feeders

W5/D3 Chest Day + P.M. Feeders

W5/D4 Back Day

That was a long one, good sustained pump and variation in exercises.

W5/D5 High-Volume Day

W5/D6 Shoulders + P.M. Feeders

Mass day is killer, had to break it up. 2 Cor 12:9 sufficiency from Christ, g2G

W6/D1 Mass Day

W6/D2 Leg Day + P.M. Feeders

W6/D3 Chest Day + P.M. Feeders

W6/D4 Back Day

W6/D5 High-Volume Day

W6/D6 Shoulders + P.M. Feeders

Hard push to failure at higher weight. Felt good. Gal 6:14

W7/D1 Mass Day

W7/D2 Leg Day + P.M. Feeders

W7/D3 Chest Day + P.M. Feeders

W7/D4 Back Day

W7/D5 High-Volume Day

W7/D6 Shoulders + P.M. Feeders

Good balance and challenges in workout, pushed thru challenged myself. g2G

W8/D1 Mass Day

W8/D2 Leg Day + P.M. Feeders

W8/D3 Chest Day + P.M. Feeders

W8/D4 Back Day

W8/D5 High-Volume Day

W8/D6 Shoulders + P.M. Feeders

Good variation day with the super sets. Ps 103 thankful

W9/D4 Back Day

More workouts from Steve Weatherford