Name: Playbook - Ana Snyder - W3/D1 Back + Shoulders
Uploaded: 2021-11-04T19:33:35.729Z
Duration: 45 min
Description: W3/D1 Back + Shoulders

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated arnold press

Superset 1

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows neutral grip

Superset 2

- Hold the dumbbells in front of you with palms facing your thighs 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

W3/D1 Back + Shoulders

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