Name: Playbook - Andrei Deiu - Back & Shoulders
Uploaded: 2022-09-30T21:33:29.145Z
Duration: 45 min
Description: Back & Shoulders

El-MORADO

Mustatea Marius

Oscar

Jayke

Wow!!! Excellent workout i absolutely enjoyed ☝️💪🏋🏻‍♀️

Zulema Valencia

Gustavo

Gretchen12

- Pull ups 4 x 8-12
- Seated cable row 4 x 8-10
- T- bar row 3 x 8-10

Superset
- Cable single arm low row 3 x 10 (each side)
- Cable single arm lateral raise 3 x 12 (each side)

Superset
- Cable rope pullover 3 x 10-12
- Rope face pulls 3 x 10-12

Superset
- DB Shoulder press 4 x 10-12
- DB lateral raises 3 sets 10-12, 4th set is triple dropset

- Hang with your arms lengthened and shoulders pressed down 
- Pull your head up towards the handle bars and open through the chest

Pull-ups

- Start holding the handlebar with your arms long and your feet pressed against the machine (lean forward slightly) 
- Pull the handles to your chest as you squeeze into your back for 2s 
- Move in a slow and controlled manner 
- You can allow the shoulders to come forward slightly as you lengthen the arms in preparation to pull

Seated Cable Row

- Stand with hips a little wider than hips distance and hinge forward with a long spine 
- Start with the arms lengthened and the shoulders pressed down 
- Pull the bar towards your belly button as you squeeze the elbows in by your side body 
- Squeeze in between your shoulder blades as you lift the bar

T-Bar Row

- Cable single arm low row 3 x 10 (each side)
- Cable single arm lateral raise 3 x 12 (each side)

- Anchor cable low 
- Stagger the feet and place one leg in front (opposite side of the working arm) 
- Keeping the spine long, pull the cable handle towards your hip as your rotate the palm into your side body 
- Squeeze into the shoulder blade as you pull
- Complete desired reps then repeat on the opposite side

Cable Single Arm Low Row

- Stand with your feet together and hold the cable with your outer hand
- Lengthen the arm laterally as you engage the medial delt 
- Keep your spine long and your core engaged
- Complete desired reps then repeat on the opposite side

Cable Single Arm Lateral Raise

Superset

- Cable rope pullover 3 x 10-12
- Rope face pulls 3 x 10-12

- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope toward your thigh until the lats are fully contracted and then slowly lower under control

Cable Rope Pullover/Straight Arm Pulldown

- Grab the rope with both hands with your palms facing down 
- Step back until your arms are fully extended 
- Pull the rope straight toward your face, your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Cable Rope Face Pulls

- DB Shoulder press 4 x 10-12
- DB lateral raises 3 sets 10-12, 4th set is triple dropset

- Start standing with the dumbbells at your shoulders 
- Press the weights overhead 
- Keep your core engaged to protect your back 
- Exhale as you press overhead

DB Standing Shoulder Press

- Start with the dumbbells down as your side (palms facing in towards your body) 
- Lift the dumbbells laterally so your fists are in line with your shoulders

—4th set is triple dropset—

Back & Shoulders

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