Name: Playbook - The Lost Breed - W3/D3 Back
Uploaded: 2022-02-28T20:33:00.323Z
Duration: 45 min
Description: W3/D3 Back

Marc

Jarrad

Ryan Mansfield

Tom McNamara

Alex

100 rep were insane !!! 😮‍💨💪🏻

Joshua

Oscar Castro

Brandon

Day 3- Back:

- Deadlifts 4 x 8 
- Bent Over BB Rows 100 reps (as many sets as it takes you) (aim for 10-20 reps each set)
- Lat Pulldown 100 reps (as many sets as it takes you) (aim for 10-20 reps each set)
- Machine Row 100 reps (as many sets as it takes you) (aim for 10-20 reps each set)
- Assisted Pull Ups 100 reps (as many sets as it takes you) (aim for 10-20 reps each set)

Abs: 3 rounds: (Rest 60 seconds after each round)
- Sprinter Sit Ups 20 reps (10 each leg)  
- Flutter Kicks 20 reps (10 each leg) 
- Crunches 20 reps

-Keeping a neutral spine throughout the lift is vital, and thus it is 
 important you set up right. Note that while your spine has a natural 
 curve to it, that curve should not be over exaggerated
-All of your weight should be on your heels and mid foot
-At the top of the movement, you should be standing tall and proud 
  with your chest open
-At the top, do not hyper extend and lean back

BB Deadlifts

- 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 BB Row

- 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

Close Grip Lat Pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated Machine Row

- Hold the handles just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

3 rounds: (Rest 60 seconds after each round)
- Sprinter Sit Ups 20 reps (10 each leg)  
- Flutter Kicks 20 reps (10 each leg) 
- Crunches 20 reps

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W3/D3 Back

Dustin

Tanner

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W3/D3 Back

Community

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