Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:43.692Z
Duration: 70 min
Description: Back/Rear Delts

28/11/22

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*1-2 second squeeze at the bottom*

- Set the incline bench up away from cable to allow a big stretch at the top of the movement.
- Before performing each rep, make sure you lats are flexed and engaged first.
- Press into the bar with the palms of your hands and squeeze your lats hard at the bottom of the movement.
- Keep tension on your lats at all times as you fight the resistance back into a full stretch.

Incline Cable Pullovers

* Hold a 10 second stretch at rep 10
and 20* See Video

- Grab the bar with an underhand grip at about a shoulder width distance.
- 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!
- Follow the resistance all the way up to the top into a complete stretch.

Reverse Grip Lat Pulldowns w/ Intra Stretching (See Notes)

*2 second negatives. Fight hard!*

- 40 second rest breaks.
- Go heavy with these. 
- Try to minimize the “swing” as much as possible and just let your back move the weight.
- Keep your hips pressed back and allow your chest to fall “over top” of the weights. 
- Maintain a neutral spine throughout the entire movement.

Dead-Stop T-Bar Rows

*Reps Are PER ARM*
*2 Second Squeeze On Every Rep*

- Rotate at the top as you pull to have your palms facing you.
- Lead with your elbow and drive It down/back as far as you can.
- Don’t be afraid to slightly drop your shoulders as you pull the weight down to “lean into” the contraction of your lat a little harder. (As shown in the video)

Supinated One Arm Cable Pulldowns

*Reps Are PER SIDE*

- 2 second Squeeze at the top.
- Widen your stance and “fall” over top of the weights for stability.
- Row the DB back towards your hip and hold at the top. Do not twist your torso as you row.
- Row the elbow back as far/high as you can without twisting.

One Arm DB Row

- Hold for 5 seconds at the top of the movement on the 1st and last rep of ALL sets!
- Maintain a slight bend in your elbows at all times.
- Lead with your elbows and drive the weight back behind you using just your rear delts.
- These should FRY your rear Delts!

Reverse Pec Dec

- Support your head on the top of an incline bench to prevent you from swinging and give you stability.
- Maintain a slight bend in your elbows at all times throughout the movement.
- Use your rear delts to fly the weights out as you “reach for the walls”.
- Follow the dumbbells down into a complete stretch at the bottom.

Supported Bent Over Rear Laterals

Back/Rear Delts

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 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Back/Rear Delts

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