Name: Playbook - Alex Rice - W3/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:03.935Z
Duration: 45 min
Description: W3/D2 Shoulders and Back

Victoria

Mataya

Great workout! Those 6 way raises HUMBLE you 😮‍💨

Marcie

Not my fav back and shoulder day but happy I knocked it out

Grace

swapped the cable raises for lateral raise drop set. my shoulders were feeling it 😮‍💨

Kylie

Georgia

I've been struggle get into my workouts this week but I'm glad to still feel a burn once I finish it out!

Emily Pearce

Don’t know if I’ll be able to wash my hair today 😅

Christine

SHOULDERS AND BACK TODAY!

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

1a. Pull Ups 3 sets | 30 reps- see exercise description for instructions
ALTERNATIVE EXERCISE: assisted pull ups

2a. Landmine row 4 sets | 6-8 reps

3a. Dumbbell Shoulder press 4 sets | 6-8 reps

4a. Leaning lateral raise 3 sets | 8-10 (each) reps

5a. 6 way raise 3 sets | 6-10 reps

6a. Inverted row 3 sets | FAILURE
**set this up on a smith machine if available

INSTRUCTIONS:
-the goal is to get to 30 reps in as little sets as possible
-do as many reps as you can each set till you get to 30
-It's ok if you end up doing sets of 1 towards the end

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

ALTERNATIVE: Banded assisted pull-up

- Stand astride the bar
- Hinge forward to a bent over position, engage your core
- Using a rope attachment, grip the rope, and row it up engaging your back throughout the movement
- Lower the bar back downs with control

Landmine Bent Over Row

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them with control to starting position

Dumbbell Seated Shoulder Press

- Hold onto the rack and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to shoulder height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Leaning Lateral Raise

choose a relatively light weight for this exercise, it's more challenge than it looks

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Move the dumbbells to forward of the shoulders
- Raise the dumbbells to overhead
- Reverse the sequence back down to starting position

Dumbbell 6 Way Raise

**set up on a smith machine if available

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
- The straighter your legs are the harder the exercise is

Inverted Row

W3/D2 Shoulders and Back

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

W1/D1 Legs (Glute Focused)

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

W3/D2 Shoulders and Back

Community

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