Name: Playbook - The Lost Breed - W4/D3 Back
Uploaded: 2022-02-28T22:41:50.127Z
Duration: 45 min
Description: W4/D3 Back

Marc

Jarrad

Izzy

Day 3- Back:  

- Weighted Pull Ups 4 x Failure (on your last set drop the weight and do bodyweight pullups) 
- Lat Pulldown 12,10,8,8 (increasing weight with each set) 
- Bent Over BB Row 4 x 8 
- SA DB Row 4 x 12 each side
- Seated Wide Grip Cable Row 12,10,8,8 (increasing weight with each set) 
- Weighted Back Extension 4 x 15 

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

- 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

(on your last set drop the weight and do bodyweight pullups)

Weighted Wide Grip Pull Ups

- 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

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

SA DB 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

Seated Wide Grip Cable Row

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted Back Extensions

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

W4/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

W3/D3 Back

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/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

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

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

W4/D3 Back

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