Name: Playbook - Steven Cao - DAY 4 : BACK / REAR DELTS / ABs
Uploaded: 2022-12-28T22:36:26.203Z
Duration: 90 min
Description: DAY 4 : BACK / REAR DELTS / ABs

PJ Buff Noodle Sr.

Coach Instructions
For today's workout we will be focusing on overall back development so it's important to stretch your back out in between sets to maximize the volume of blood in the muscle.

Warm up : 4 sets of assisted pull ups ( focus on controlling your body and squeezing with your lats)
Aim for 8-12 reps.

Post workout cardio:
High intensity Cardio
I want you to start off on stair master for about 6 minutes at level 4-6. Get heart rate to 120-130bpm. After 10 minutes Then ramp up
to speed to level 8-9 on stair-master for 45 seconds to a minute then once completed bring back down to level 4-5 for 3 minutes. Follow this sequence for about 4 total rounds of 8-9 for 1 minutes lvl 4-5 recovery period in between for 3 minutes.

Stay hydrated and push it hard! Let’s go!


Exercise 1 Instructions: LAT PULL DOWNS ( use shoulder width grip) 
For this exercise I want you to focus on the squeeze.
Start by performing 2 warm up sets. 
10-15 reps per warm up set.

Once warmed up do follow this sequence.
Set 1 :10-15 controlled reps. 
Increase weight for 2nd set 
Set 2: 10-12 controlled reps. 
Increase weight for 3rd 
Set 3: 8-10 controlled reps.
reps. 
Increase weight for 4th set 
Set 4: 6-8 controlled reps then drop set to a lighter weight and then do 8-10 reps.

Total of 4 working sets

Rest periods 60-90 seconds.
STRETCH IN BETWEEN SETS! VERY IMPORTANT.
FIND A FLAT SURFACE AND PUSH TOWARDS IT AND LEAN FORWARD TO STRETCH LATS AND BREATHE OUT AND TRY TO REALLY CONNECT WITH THE MUSCLE TISSUE.

Exercise 2 Instructions : BARBELL ROWS
Focus on contracting your back on this, this
exercise is a mass builder so don't be afraid to go heavy. But remember its important to prioritize correct form.

For this workout follow this sequence.
For set 1-3 we will focus on drilling the movement/ exercise for these sets the goal is to prime body for top working sets, nothing should be to failure so choose weights accordingly.

Set 1: 6-8 reps 
Increase weight for set 2*
Set 2: 6-8 reps 
Increase weight for set 3*
Set 3 : 4-6 reps
Set 4 : ( first working top set - use heaviest load you can for this working rep ranges )
Aim to complete 10-12 reps 
Set 5: Set 4 ( second working top set - use heaviest load you can for this working rep ranges )
Aim to complete 8-12 reps 

Rest 40 second between sets 1-3.
Rest 90 seconds between sets 4-5.

Exercise 3 Instructions : SINGLE ARM DB ROWS
For this exercise focus on the stretch and not just repping out the weight, you should always try to focus on pull with your elbows and control the weight!
Total Working sets : 4
Set 1: 10-12 reps
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 8-10 reps 
Increase weight each set if needed.

Exercise 4 Instructions : REVERSE DUMBBELL FLIES
Don't go to heavy with this workout, use a weight you can control. Don't use momentum.
4 total working sets
12-15 repetitions per set.
Rest for 45 seconds between sets.

Exercise 5 Instructions: 
REVERSE PEC DECK MACHINE FLYS
Don't go to heavy with this workout, use a weight you can control. Don't use momentum.
3 TOTAL WORKING sets
12-15 repetitions.

AB WORKOUT:
Exercise 1 Instructions: DECLINE SIT UPS
Do 4 sets using this sequence:
I want you to do 12 reps with a 2-3 second negative,
Then rest/pause for 15 seconds then do 12 consecutive reps again then rest/pause for 15 seconds then finish the set with 12 consecutive reps.
Total reps : 30+ reps
Rest period between sets 45-55 seconds.

Exercise 2 Instructions: CABLE CRUNCHES
Do 4 sets using this sequence:
I want you to do 15 reps consecutively,
Focus on breathing out slowly during the negative and flexing core, Then rest for 20 seconds then do 15 consecutive reps again. Then rest for 15 seconds
then finish with 12 consecutive reps.
TOTAL REPS: 42 reps
Rest period between sets 45-55 seconds.

Exercise 3 Instructions : BODY PLANK
Hold body plank for 20-30 seconds then rest for 15seconds then do body plank again for 30 seconds.

Do a total of 3 sets of this.

Leave a comment with how you are feeling after this session, it gives me great feedback and insight with how you are responding to it.

- Grab the bar with your palms facing forward
- 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

Exercise Instructions
LAT PULL DOWNS ( use wide grip) 
For this exercise I want you to focus on the squeeze.
Start by performing 2 warm up sets. 
10-15 reps per warm up set.

Once warmed up do follow this sequence.
Set 1 :10-15 controlled reps. 
Increase weight for 2nd set 
Set 2: 10-12 controlled reps. 
Increase weight for 3rd 
Set 3: 8-10 controlled reps.
reps. 
Increase weight for 4th set 
Set 4: 6-8 controlled reps then drop set to a lighter weight and then do 8-10 reps.

Total of 4 working sets

Rest periods 60-90 seconds.
STRETCH IN BETWEEN SETS! VERY IMPORTANT.
FIND A FLAT SURFACE AND PUSH TOWARDS IT AND LEAN FORWARD TO STRETCH LATS AND BREATHE OUT AND TRY TO REALLY CONNECT WITH THE MUSCLE TISSUE.

Lat pulldown

Exercise Instructions
Focus on contracting your back on this, this
exercise is a mass builder so don't be afraid to go heavy. But remember its important to prioritize correct form.

For this workout follow this sequence.
For set 1-3 we will focus on drilling the movement/ exercise for these sets the goal is to prime body for top working sets, nothing should be to failure so choose weights accordingly.

Set 1: 6-8 reps 
Increase weight for set 2*
Set 2: 6-8 reps 
Increase weight for set 3*
Set 3 : 4-6 reps
Set 4 : ( first working top set - use heaviest load you can for this working rep ranges )
Aim to complete 10-12 reps 
Set 5: Set 4 ( second working top set - use heaviest load you can for this working rep ranges )
Aim to complete 8-12 reps 

Rest 40 second between sets 1-3.
Rest 90 seconds between sets 4-5.

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Exercise Instructions
For this exercise focus on the stretch and not just repping out the weight, you should always try to focus on pull with your elbows and control the weight!
Total Working sets : 4
Set 1: 10-12 reps
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 8-10 reps 
Increase weight each set if needed.

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
- keep feet together 
- let weight stretch at bottom of rep

Single arm dumbbell row

Exercise Instructions
REVERSE DUMBBELL FLIES
Don't go to heavy with this workout, use a weight you can control. Don't use momentum.
4 total working sets
12-15 repetitions per set.
Rest for 45 seconds between sets.

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Exercise Instructions
REVERSE PEC DECK MACHINE FLYS
Don't go to heavy with this workout, use a weight you can control. Don't use momentum.
3 TOTAL WORKING sets
12-15 repetitions.

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Reverse pec deck flies

Exercise Instructions
Do 4 sets using this sequence:
I want you to do 12 reps with a 2-3 second negative,
Then rest/pause for 15 seconds then do 12 consecutive reps again then rest/pause for 15 seconds then finish the set with 12 consecutive reps.
Total reps : 30+ reps
Rest period between sets 45-55 seconds.

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit ups

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position


Exercise Instructions
Do 4 sets using this sequence:
I want you to do 15 reps consecutively,
Focus on breathing out slowly during the negative and flexing core, Then rest for 20 seconds then do 15 consecutive reps again. Then rest for 15 seconds
then finish with 12 consecutive reps.
TOTAL REPS: 42 reps
Rest period between sets 45-55 seconds.

Cable crunches

Exercise Instructions
Hold body blank for 20-30 seconds then rest for 15seconds then do body plank again for 30 seconds.

Do a total of 3 sets of this.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

DAY 4 : BACK / REAR DELTS / ABs

Milo H

Ryan Aurelio Putra

START HERE: HYPERTROPHY SHREDDER INTRODUCTION

Definitely one of the hardest leg workout I’ve ever done..✅

Ruddy

1/21 done!! Badass workout - will finish 21 days strong🔥🔥

Matt

Lynne

DAY 1 : HAMSTRING FOCUSED LEG DAY + ABs+LISS CARDIO.

Pulled up to the gym today knowing that I was doing chest and arms in the same day. Drank 3 extra scoops of pre workout and went to swoletown. The gym needs a rest day after this one.

I want to be able to lift my wife up with this workout. I’m pretty sure I will one day.

Jacob

Legs are still sore AF from yesterday but pec and bicep pump was legit! Thanks coach

DAY 2 : UPPER CHEST + BICEPS | SPEED METABOLISM CARDIO

DAY 3 ACTIVE REST DAY / FAT-LOSS/ SPEED METABOLISM UP

Alex

Fire ass pump! Looks like u went hard so we did and the pump is wild crazy thank you

DAY 4 : BACK / REAR DELTS / ABs

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