Name: Playbook - Ana Snyder - W4/D1 Back + Shoulders
Uploaded: 2021-11-04T19:33:35.756Z
Duration: 45 min
Description: W4/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

- Hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

Superset 1

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Superset 2

-Stand holding a dumbbell in either hand by your side.
-Slightly bend your knees and raise the dumbbells directly in front of you to shoulder height.
-Bring the dumbbells directly to lateral position and then lower to the starting position.
-Repeat the sequence

DB front raise to lateral raise

- Hip hinge forward and keep a slight bend in the elbows
- Raise both of your arms out to the side
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

W4/D1 Back + Shoulders

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