Name: Playbook - The Lost Breed - W4/D1 Back
Uploaded: 2022-03-01T02:16:30.362Z
Duration: 45 min
Description: W4/D1 Back

Marc

Anna

Enriq

BACK

1. Weighted Close Grip Pull-Ups: 4 x 8-12 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

2. Weighted Wide Grip Pull-Ups: 4 x 8-12 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

3. T-Bar Row: 4 x 8-12 reps + Dropset until failure
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4. Seated Wide Grip Cable Row: 4 x 8-12 reps (Increase weight after each set)

5. Wide Grip Lat Pulldown: 4 x 8-12 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

- Start with the weight strapped around your waist
- Grab the bar with a close/neutral grip
- Pull up until your chin reaches over the bar
- Slowly lower back down

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Weighted Close Grip Pull Ups

- Start with the weight strapped around your waist
- Grab the bar with a wide grip
- Pull up until your chin reaches over the bar
- Slowly lower back down

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Weighted Wide Grip Pull Ups

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

T-bar Row

- Pull the attachment in towards your body with a wide grip
- 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

(Increase weight after each set)

Seated Wide Grip Cable Row

- 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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Wide Grip Lat Pulldown

W4/D1 Back

W1/D1 Back

Kevin

W1/D2 Chest

Alexandria

W1/D3 Legs

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

Carson

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

W4/D1 Back

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