Name: Playbook - The Lost Breed - W9/D1 Back
Uploaded: 2022-03-01T02:21:03.106Z
Duration: 45 min
Description: W9/D1 Back

BACK

1A. T-Bar Row: 4 x 8-10 reps 
(Increase weight after each set)

1B. SA DB Row: 4 x 8-10 reps 
(Increase weight after each set)

2. Weighted Wide Grip Pull-Ups: 4 x 8-10 reps 
(Increase weight after each set)

3A. Close Grip Lat Pulldown: 4 x 8-12 reps (Increase weight after each set)

3B. Wide Grip Seated Cable Row: 4 x 8-12 reps (Increase weight after each set)

4. Wide Grip Lat Pulldown: 4 x 8-12 + 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

1A. T-Bar Row: 4 x 8-10 reps 
(Increase weight after each set)

1B. SA DB Row: 4 x 8-10 reps each arm
(Increase weight after each set)

- 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)

T-bar Row

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

(Increase weight after each set)

SA DB Row

Superset

- 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)

Weighted Wide Grip Pull Ups

3A. Close Grip Lat Pulldown: 4 x 8-12 reps 
(Increase weight after each set)

3B. Wide Grip Seated Cable Row: 4 x 8-12 reps 
(Increase weight after each set)

- 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

(Increase weight after each set)

Close Grip Lat Pulldown

- 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

W9/D1 Back

Marc

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!

Bola

W1/D6 Legs

W2/D1 Back

W2/D2 Chest

I threw some calf raises in there. Can’t have small calfs

Matt

W2/D3 Legs

W2/D4 Arms

W2/D5 Shoulders

Zachary Mishail

W2/D6 Legs

W3/D1 Back

Dylan Jones

W3/D2 Chest

Tyler S

Enriq

W3/D3 Legs

W3/D4 Arms

Anna

W3/D5 Shoulders

W3/D6 Legs

W4/D1 Back

W4/D2 Chest

W4/D3 Legs

Eamonn

W4/D4 Arms

W4/D5 Shoulders

W4/D6 Legs

W5/D1 Back

W5/D2 Chest

Arsh

W5/D3 Legs

W5/D4 Arms

W5/D5 Shoulders

W5/D6 Legs

W6/D1 Back

W6/D2 Chest

Carlos

W6/D3 Legs

W6/D4 Arms

W6/D5 Shoulders

W6/D6 Legs

W7/D1 Back

W7/D2 Chest

W7/D3 Legs

W7/D4 Arms

Levi

W7/D5 Shoulders

W7/D6 Legs

W8/D1 Back

W8/D2 Chest

W8/D3 Legs

W8/D4 Arms

W8/D5 Shoulders

W8/D6 Legs

W9/D2 Chest

W9/D1 Back

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