Name: Playbook - Andrei Deiu - Back w/ Shoulders
Uploaded: 2022-09-30T21:33:29.167Z
Duration: 45 min
Description: Back w/ Shoulders

El-MORADO

javid

Awesome session i have ever done  bro 💪🏻💪🏻💪🏻

Shubham

Anderson

Back and Shoulders

- Pull ups 4 x 8-12

- Seated single arm low row 4 x 8-10 each side

- T bar rows 3 x 8-10

Superset
- Cable single arm row 3 x 10 each arm
- Lateral cable raise 3 x 12 each arm

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

- Shoulder press 4 x 10-12

- DB lateral raises 3 x 10-12, 4th set 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

- 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

- 8-10 reps each side

Single Arm 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

Superset
- Cable single arm row 3 x 10 each arm
- Lateral cable raise 3 x 12 each arm

- 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

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

- 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

Back w/ Shoulders

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