Name: Playbook - Adam Swanson - Back/Rear Delts
Uploaded: 2023-05-07T17:44:44.119Z
Duration: 65 min
Description: Back/Rear Delts

Lillian

Jules

27/03/23

NEW SPLIT IS LIVE!

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

**Cut the weight in half after the very last set and burn out with as many reps as you can!**

- Let’s go heavy on these today, but DON’T SWING!
- Drive your elbows down and squeeze your back on every rep!
- Slowly fight the resistance back to a complete stretch and KEEP THE TENSION ON YOUR BACK!

Front Lat Pulldowns

*Drop 6, Drop 6 on the LAST set!*

So, Once you complete 6 solid reps on the last set I want you to cut the weight by about 25% and perform another 6 reps, and then cut the weight AGAIN and perform another 6 reps! 

Good luck!

T-Bar Rows

*Reps Are PER SIDE*

- Row the DB back towards your hip. 
- Keep your elbows in tight.
- Control the weight down into a complete stretch.

One Arm DB Row

- Use a weight if you can (As shown in video).

Weighted Hyperextensions

*Reps Are PER ARM*

- The whole point of this movement is to increase your range of motion.
- Make sure the weight isn’t travelling “up and down”, but rather on a slight diagonal as you let your lat stretch in front of you and then drive your elbow back towards your hip.

Meadow Rows

- Leading with your elbows, drive the rope attachment towards your forehead. 
- Keep your elbows high throughout the entire movement. Don’t let them drop.
- Hold the squeeze trying to keep your rear delts and traps completely engaged throughout. 
- Follow the weight back into a complete stretch.

Seated Cable Facepulls

- Don’t bring the dumbbell up past your forehead to keep tension on your lats/not your chest.

Dumbbell Pullovers

Superset

- Hold for 10 seconds at the top of the movement on the 1st and last rep of ALL sets!
- These should FRY your rear Delts!

Reverse Pec Dec

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

Community

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