Name: Playbook - Andrei Deiu - Back and Shoulders
Uploaded: 2022-09-30T21:33:29.153Z
Duration: 45 min
Description: Back and Shoulders

Oscar

- Barbell bent over row - overhand 4 x 10
- Lat pulldown 4 x 12

Superset
- Machine shoulder press 4 x 8
- Cable single arm low row 4 x 12 (each side)

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

- Place hands at shoulder distance on the bar
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down to your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back

Barbell Bent Over Row - Overhand

- Get a wide grip on the bar 
- Bend at the elbows and pull the bar down towards your chest as you lean back slightly 
- Keep spine long and shoulder pressed down

Lat Pulldowns

- Machine shoulder press 4 x 8
- Cable single arm low row 4 x 12 (each side)

- Press your back against the machine and keep the spine in neutral 
- Push the bar overhead and engage the deltoids 
- Use more force to push up and lower slowly, with control

Machine Shoulder Press

- 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

Superset

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

- Place one foot on the ground and one on the machine (same leg as working arm) 
- Lean forward slightly to fully lengthen the arm in your starting position 
- With force, pull the handlebar towards your chest as you squeeze into the back as you sit up straight 
- Return to starting position slowly, with control
- Complete desired reps then repeat on the opposite side

Single Arm Seated Cable 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

Back and Shoulders

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