Name: Playbook - Alex Rice - W4/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:03.971Z
Duration: 45 min
Description: W4/D2 Shoulders and Back

Victoria

Loved this workout! Still struggling with the pull ups but seeing improvement!

Marcie

Grace

Felt tired. Used 7.5 for single Arnold and 10 lbs for single lateral raise. Hopefully can go higher next week. See a bit of definition in my shoulders

Nidia

Abby

Let's train shoulders + back

Remember to focus on form. Once form is nailed down- challenge yourself with the weight you are using. You are stronger than you think!

1a. Pull Ups: 35 reps
see exercise description for instructions
ALTERNATIVE EXERCISE: assisted pull ups

2a. barbell row (overhand) 4 sets | 6-8 reps

3a. Single arm arnold press 4 sets | 12. 10. 8. 6 **Increase weight as you go down in reps

SUPERSET
4a. Chest supported single arm row 3 sets | 8-10 (each) reps
4b. Seated alt. front raises 3 sets | 8-10 (each) reps

5a. Cable lateral raises 3 sets | 10-12 (each)

INSTRUCTIONS:
-the goal is to get to 35 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

INSTRUCTIONS:
-the goal is to get to 35 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

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Barbell Bent Over Row (Overhand)

- Start seated holding a dumbbell with your palm turned toward your face, elbow forward off the body
- Press the dumbbell overhead rotating your wrist/arm as you press up
- Reach full extension, palm will be facing forward (away from you) at the top
- Reversing the rotation of the dumbbell as you lower the dumbbell to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Single Arm Arnold Press

SUPERSET
4a. Chest supported single arm row 3 sets | 8-10 (each) reps
4b. Seated alt. front raises 3 sets | 8-10 (each) reps

- With your chest flat on an incline bench and a dumbbell in one hand
- Pull the dumbbell toward your hip, engaging your lats
- Slowly lower the dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Chest Supported Single Arm Low Row

- From a seated position
- Keeping a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height, with your palms turned in toward your midline 
- Lower with a slow and controlled movement and repeat with the opposite arm

Dumbbell Seated Alt. Neutral Grip Front Raises

SUPERSET

- Stand perpendicular to the cable machine 
- Raise the cable handle laterally until you reach shoulder height
- Lower the weight with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise

W4/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

W1/D2 Shoulders and Back

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

W4/D2 Shoulders and Back

Community

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