Name: Playbook - Alex Rice - W5/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.921Z
Duration: 45 min
Description: W5/D2 Shoulders and Back

Lizbeth

Kristel

Alondra

April

Destiny

Emma

Ana Wong

Awesome workout!! Out of my comfort zone!

Andrea

Teresa Rosalez

Day 2: Shoulders and Back

1a. Pull Ups (or assisted) 5 sets | 3-5 reps (or failure)

2a. Barbell Bent Over Row (Underhand) 4 sets | 6-8

3a. Seated Single Arm Shoulder Press 4 sets | 8-10ea

4a. Dumbbell Chest Supported Single Arm Row 4 sets | 10-12ea

5a. Cable Rope Front Raise 3 sets | 8-10
5b. Cable Face Pulls 3 sets | 10-12

- 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

3-5 reps (or failure)

Pull Ups

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

Barbell Bent Over Row (Underhand)

- Seated with your back supported hold a dumbbell at your shoulder
- Press the dumbbell up to full arm extension
- Lower the dumbbell with control to starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each arm

Dumbbell Seated Single Arm Shoulder Press

- 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

10-12 reps each arm

Chest Supported Single Arm Low Row

5a. Cable Rope Front Raise 3 sets | 8-10
5b. Cable Face Pulls 3 sets | 10-12

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height
- Pause at contraction then lower with a slow controlled motion

Cable Rope Front Raise

-Begin by half kneeling, pull the rope towards your face with elbows flared outward, engaging your rear delts and upper back
- Slowly return the weight back to starting position

Cable Kneeling Face Pull

Superset

W5/D2 Shoulders and Back

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Heidi

Amber

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Gisele Rigo

Virginia

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W5/D2 Shoulders and Back

Community

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