Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:43.637Z
Duration: 65 min
Description: Back/Rear Delts

14/11/22

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*2 Second Squeeze On Every Rep!*

- Optional, but I elevated and sat on a DB to help attack my lower lats.
- Slightly rotate the handles inward as you pull (rotate your palms towards the ceiling).
- Row your elbows low to hit that lower lat.
- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Row with your elbows, not your arms.
- The further you can drive your elbows back without leaning with your torso, the more back activation you will feel!

Elevated Supinated Low Cable Rows

- Drive the bar down to your chest.
- Focus on pulling with your elbows and not your arms. 
- Look at your hands as “hooks” on the bar and let your lats do all the work!
- Try to imagine that your trying to wrap your elbows around to touch each other at the bottom of the movement to create a huge contraction.
- Follow the resistance all the way up to the top into a complete stretch.

Front Lat Pulldowns

- Lay down on a bench positioning yourself closer to the far end to ensure the DB has clearance.
- Grip the DB with a “triangle grip” (place both tips of your thumbs and both tips of you index fingers together to form a triangle).
- Keep your feet close to the bench and almost squeeze the bench with your legs as you lower the DB to provide you with more stability. 
- Slowly loser the DB down, allowing a crazy stretch on your lats.
- Drive your elbows up and in and only bring the DB to about eye level. Small range of motion, but all lat focused!

Dumbbell Pullovers

*Reps Are PER SIDE*

- Row the DB back towards your hip. 
- Lead with your elbow and row it in tight and high.
- Minimize all twisting in the torso and “stay over top” of the weight. 
- Control the weight down into a complete stretch.
- Drive your hips back, keep your spine neutral at all times, stagger your stance, and hold on to something secure.

Standing One Arm DB Row

- 30 second rest breaks for the first 5 sets, 60 second rest breaks for the last 5.
- Choose a weight that you can JUST barely get 10 reps with and pull that for all sets.

- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Slightly Elevated Conventional Deadlifts

- Sit on the edge of a bench with your feet out in front of you and together.
- Maintain a slight bend in your elbows at all times throughout the movement.
- Keep your neck in line with your spine and don’t jar It by looking straight ahead.
- Use your rear delts to fly the weights out as you “reach for the walls”.

Bent Over DB Lateral

- Cross your hands over and grab the opposing “balls” of each cable.
- Take 1-2 steps back from the centre. 
- Slightly lean forward to allow a nice stretch on your rear delts. 
- Maintain a slight bend in your elbows at all times.
- Fly the cables back moving your arms parallel to the floor. 
- Don’t ever let the two “balls” of the cables cross in the middle. Stop before that.

Reverse Cable Fly

Rear Delt Compound Set #1

- The floor is lava. Don’t let the DB touch the floor.
- Keep the DB 1-2 inches off of the ground in the fully extended position out in front of you.
- Keep your hips pressed into the bench at all times to improve stability. 
- Fly your arms back and up on a slight diagonal as you raise your chest off of the bench to contract your rear delts at the top. 
- Control the DB’s back to the starting position, never letting them touch the floor.

Lying Rear Delt DB Fly

Back/Rear Delts

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Back/Rear Delts

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