Name: Playbook - Adam Braud - Back & Shoulders
Uploaded: 2023-05-24T14:50:55.490Z
Duration: 75 min
Description: Back & Shoulders

Bracing yourself against the rack or a bench, find a comfortable position where your torso is parallel with the ground.

Allow the dumbbell (db) to lower and stretch your lats and upper back. 

Keeping your hips square, pull the dumbbell up by driving your elbow back and toward the ceiling. 

Repeat. 

Be mindful of your low back as the weight gets heavier.

One Arm Dumbbell Rows

Placing a band over a pull-up bar and insert your knee or foot into the band to create tension, which will assist you in the pull. 

Taking a grip wider than shoulder-width, point your chest to the ceiling and pull. 

Try to touch your chest to the bar, even if you can’t. 

Lower slowly and repeat. 

Full range of motion is all that counts. 

No half reps.

Band Assisted Wide Grip Pull-Ups

Make sure to set the machine up so you can comfortably press with no shoulder pain or discomfort.

Machine Shoulder Press

Set the bench a bit higher to focus more on the upper chest and shoulders.

Db Incline Bench press

Do the db shrugs with a challenging weight then rest 60 sec and proceed to the bent lateral raises. Complete 4 sets of this.

Be sure to lift your shoulders to your ears without bending your arms. You should feel this in your traps and hands.

Db Shrugs

Bend over enough to feel this in your rear delts. Control the lowering phase as much as you can.

Db Bent Lateral Raise

Shrugs and Bent Lateral Raise

Pick a weight that challenges your hands and core. Use your core to keep your posture straight. Cover the distance with each hand then rest.

Single Arm Farmers Carry

Back & Shoulders

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Back & Shoulders

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