Name: Playbook - Trevor Siggs - W4/D1 Back/Cardio Day
Uploaded: 2021-05-18T17:17:54.214Z
Duration: 45 min
Description: W4/D1 Back/Cardio Day

a little bit too long, if you add in the cardio

Nico Casal

This workout will be hitting the entire back through means of strength training. If you want to big a broad strong back and get that v-taper look then this is the workout for you. You’ll be using everyday gym equipment. Remember to keep your form stable at all times and add weight once you hit the targeted reps! 

Cardio: way to make it to week 4, I hope you were as diligent with your cardio as you were with the training. Last week calls for 18 total minutes on any piece of equipment or choice or outdoor/indoor running. This time you will stick with the current 1 minute and 20 seconds of moderate pace and directly follow it with 40 seconds of all out sprint! Don’t cheat it, last week to go all out.. at least until muscle builder 2.0 comes out!

Slow and light weight when hitting external rotator extensions. Be sure to hit both sides.

Cable External Rotators

Slow and controlled reps when performing external rotator extensions. Light weight and high reps are best. Be sure to hit both sides.

Cable External Rotators (overhead)

Body weight pull-ups in a neutral grip (which means palms facing each other). Always aim for full extension on each rep and use assisted pull-up machine or add a band for added help. Reps will vary between 8-15 for each person.

Pull-Ups (Neutral Grip)

This exercise will be focusing on your lats. Use a wide grip bar, keep a slight bend in the arms, and back straight throughout the movement. Add more weight once you hit the targeted reps.

Standing Cable Pull Downs (wide-grip)

This exercise will be focusing lats and lower back. Pull the weight in a controlled motion next to your hip. Fully extend the weight back down. Keep a flat back at all times. Add more weight once you hit targeted reps.

DB Single Arm Rows

In this exercise you’ll be hitting the top and middle of your back. You’ll want to keep a flat back and hold a neutral or inner grip. Keep feet stable at all times and always extend the weight all the way down without it touching the ground. Add more weight once you hit the targeted reps.

T-Bar Rows

In this exercise you’ll be hitting the traps, lats and upper muscles of your back. Really aim to control the weight and squeeze as you bring it just behind your head. Use a rope cable for added mobility. Add more weight once you hit the targeted reps.

Cable Overhead Lat Pulls

In this exercise you’ll be hitting the upper parts of your back due to the grip (overhand grip). The yoga ball helps you focus on core stability throughout but you may use a regular stable object (bench, box, etc.) if you need to. Make sure hips stay aligned with back in a natural straight line. Reps will be till failure

Inverted Pull-Ups

In this exercise you’ll be focusing on the traps and upper parts of your back. Be sure to keep a slight bend in arms and shrug your shoulders high, towards your ears in a controlled movement. Add more weight once you hit the targeted reps.

Machine Shrugs

W4/D1 Back/Cardio Day

Jeff

Amazing ! It would great if you can add alternative workouts when machines are not available at the gym

Good.  Did this as a home workout so trying to find some pull up alternates. Otherwise great workout!

Joseph

W1/D1 Back/Cardio Day

Alex

reverse hack squat machine doesn’t exist at either of the two large gyms I have access to - potential alternative workouts could be helpful

Mikey

W1/D2 Leg Day

Great workout.  It was nice to add some structure to my routine.  Hoping to keep it up 👍🏻

Daniel

Bruce Islas

W1/D3 Arms & Abs

W1/D4 Rest/Recovery/Cardio Day

super pump, could be a bit longer though, maybe one exersice more??

Great. The last exercise was hard to copy. I’m not supposed to lean against the seat right?  It also felt like I was pushing up vs out.

Casey

W1/D5 Chest Day

It was a great way to relax my muscles after a week of intense training! 🦵

W1/D6 Rest/Recovery/Cardio Day

These are so great and efficient - thank you

Brian

A great burning workout! Shoulder and ABS are on 🔥

Rene lopez

W1/D7 Shoulders & Abs

Back and shoulders are burnin! The cardio in the end 🥵 worth it!

W2/D1 Back/Cardio Day

Always a killer, but amazing workout 👊🏻

Josh Josevski

W2/D2 Leg Day

W2/D3 Arms & Abs

W2/D4 Rest/Recovery/Cardio Day

Jeremy

Chest is really burning those last reps woohoo! The progress is feeling good!!!

W2/D5 Chest Day

W2/D6 Rest/Recovery/Cardio Day

Being really consistent this week on the program!! Shoulders are burning 🥵 up 🔥

W2/D7 Shoulders & Abs

These workouts just keeping getting better and better. I definitely seeing results and feeling real good. Big progress ahead!

W3/D1 Back/Cardio Day

Friday night! Heavy leg day. Getting this chicken 🍗 thick! 😂 feeling good leaving the gym 💥👊🏽

W4/D1 Back/Cardio Day

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