Name: Playbook - Alexander Konevsky - W2/D5 Arms | Rear Delts | Abs
Uploaded: 2022-05-08T05:50:08.472Z
Duration: 90 min
Description: W2/D5 Arms | Rear Delts | Abs

Rear delt x 2
Bicep x 4
Tricep x 2
Abs x 1

It is beneficial to keep the rep ranges high and weight low as the rear delts are small muscles which should only be highly stimulated, not annihilated to reduce the risk of injury  

- Adjust the reverse fly machine chair height so that your hands are directly in front of you, parallel to the ground
- With slightly bend in your elbows, use your rear delts to initiate the reverse fly motion 
- Focus hard on detracting your scapula and relaxing all of the upper back muscles which will tend to take over your rear delts ability to take the whole weight load.

Machine reverse fly

- Using a rope attachment, pull the rope towards your face keeping your elbows flared outward, actively engaging your rear delts
- Slowly return back to starting position and repeat
- Avoid pulling excessively using your upper back and biceps

Face pulls

Dual hand curls are recommended but one hand at a time is great as well! This is a cable imitation to a drag curl

- Have one D-handle in each hand while facing your back to the cable pulley’s. 
- Bend at the elbows aiming to touch your bicep to your forearm 
- Slowly extend back to starting position and repeat

Duel Cable Drag Curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders with minimal body movement or momentum
- Return to the initial position placing extra control on the negative to keep constant tension throughout the whole movement. 
Avoid simply dropping the weight down as it will reduce the total amount of tension placed on the bicep and increases risk of injury

Barbell bicep curl

- Bend forward slightly, engage your lats for stability and lock your elbows into the side of your ribcage
- Press the bar down until your elbows are straight and your triceps are fully contracted 
- Slowly and in a very controlled manner, return to the starting position and repeat

Flat bar tricep extension

- Lay back on a slight incline and let your arms dead hang towards the floor
- Curl the dumbbells up towards your shoulders while minimizing momentum as much as possible
- Keep your elbows pointed down to the floor throughout the whole movement
- Lower slowly back to starting position and repeat

Dumbbell incline curl

- Begin by laying back on an incline bench with your hands overhead.
- Keep your elbows tucked in towards each other then initiate the movement by locking out your elbows until the tricep is fully contracted. 
- Slowly control the barbell back to the starting position and repeat

Incline preacher bar skull crusher

Superset

- Hold a rope attachment connected to a low pulley with a neutral grip
- While keeping your elbows tucked to your side, curl the rope upwards until you feel a full contraction in your bicep
- Slowly lower the rope back down to its starting position and repeat

Cable rope hammer curl

- With your legs secured on a decline bench machine, hold a weight at your chest and curl your body upright with a sit up motion
- Initiate the movement with your abdominals and keep your core contracted throughout the whole movement to increase stability
- Control the speed at which you lower yourself to avoid rushing the negative and repeat for the intended rep range

Decline bench sit up

W2/D5 Arms | Rear Delts | Abs

W1/D1 Chest | Side Delts | Abs

W1/D2 Back | Hamstrings | Traps | Biceps

W1/D3 Shoulders | Triceps | Abs

W1/D4 Quad Focused Leg Day | Calves

W1/D5 Arms | Rear Delts | Abs

W1/D6 Rest

W1/D7 Rest

W2/D1 Chest | Side Delts | Abs

W2/D2 Back | Hamstrings | Traps | Biceps

W2/D3 Shoulders | Triceps | Abs

W2/D4 Quad Focused Leg Day | Calves

W2/D6 Rest

W2/D7 Rest

W3/D1 Chest | Side Delts | Abs

W3/D2 Back | Hamstrings | Traps | Biceps

W3/D3 Shoulders | Triceps | Abs

W3/D4 Quad Focused Leg Day | Calves

W3/D5 Arms | Rear Delts | Abs

W3/D6 Rest

W3/D7 Rest

W4/D1 Chest | Side Delts | Abs

W4/D2 Back | Hamstrings | Traps | Biceps

W4/D3 Shoulders | Triceps | Abs

W4/D4 Quad Focused Leg Day | Calves

W4/D5 Arms | Rear Delts | Abs

W4/D6 Rest

W4/D7 Rest

W5/D1 Chest | Side Delts | Abs

W5/D2 Back | Hamstrings | Traps | Biceps

W5/D3 Shoulders | Triceps | Abs

W5/D4 Quad Focused Leg Day | Calves

W5/D5 Arms | Rear Delts | Abs

W5/D6 Rest

W5/D7 Rest

W2/D5 Arms | Rear Delts | Abs

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