Name: Playbook - Adam Braud - Shoulders and Back | 8/12/2022
Uploaded: 2022-12-27T20:21:23.179Z
Duration: 80 min
Description: Shoulders and Back | 8/12/2022

Time to get that lat spread and work on the V-taper. 

Always warm up before training and do warm up sets before starting your work sets on any movement.

Grip the bar with hands slightly wider than shoulder-width apart.

Lower the bar to your mid to upper chest and press up with control.

Barbell Incline Bench Press

With a wide grip, grab the bar with your palms facing forward.

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.

Wide Grip Lat Pulldown - 3 sec negative

Using a single handle on the cable stack, get into position with your feet perpendicular to the stack and a few inches away.
 
Grabbing the stack pillar, isolate the opposite arm by learning to about  30 degrees. 

Using as little momentum as possible, raise the far arm straight out and hold for a second. 

Return to the starting point and repeat.

Egyptian Cable Lateral Raise (or use a db)

Focus on a big stretch at the top. Pull your elbow to your side and slightly turn to face it in order to get a bit more range of motion. Slow controlled reps.

Single Arm Lat Pulldown

Be sure to have two sets of Dbs for this. Use straps for the shrugs if needed. You will to one set of each then rest and repeat for 4 rounds. Strict range of motion is super important.

Pull your shoulder up to your ears, hold, and then down. Try not to rock or use momentum.

Db Shrugs

Bend over...back tight and abs tight. Focus on squeezing your shoulder blades together at the top. Then slowly lower back down.

Db Bent Lateral Raise

Traps and Rear Delts

- As you curl up, engage your biceps.

- Lower with a slow controlled movement.

Machine Preacher Curls

- Start in a push up position with hands elevated
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

Shoulders and Back | 8/12/2022

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.

Shoulders and Back | 8/12/2022

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