Name: Playbook - Arash Rahbar - BACK & REAR DELTS
Uploaded: 2022-07-12T01:15:15.454Z
Duration: 60 min
Description: BACK & REAR DELTS

The first set was killer! Have a lot on my mind right now I know I wasn’t as focused as I should have been. I really appreciate that you take the time to put these together for us. Take care coach

Patrick

The key here is to get a crazy pump and mind muscle connection woth your lats!!
Get the blood flowing for the rest of the workout!!

Chin and chest up! Focus on pulling through your elbows and not allowing uour arms to overpower

Assisted pull-ups

Bend at a 45 Degree angle with you back arched. Pull using your lats and not your arms. Chest up at the bottom of the movement

Standing cable pullover

Assisted pull-ups & Straight bar pullovers

- The bar should be at about the middle of your feet
- Hold the bar with both hands
- Engage your lats
- Pull the bar up keeping a neutral spine
- Reach full extension and return to the initial position

Deadlifts

Using a preacher bar row to your belly button while maintaining a tight core. Pinch your shoulder blades together at the top of the movement

Underhand seated row

-Pull down to the top of your chest Keeping your elbows close to your body. Engage your lats as you pull

Close grip pull down

- Stand at 45 degrees supporting yourself on something stable
- Pull the dumbbell to your hip and squeeze your lat while retracting your shoulder blade back and down

Dumbbell 1 arm row

- Keep your arms extended and focus on the back of your shoulders

Rear delt cable reverse flies

- Keeping your chest on the pad, pull uour arms back using your rear delts

Rear delt Reverse peck deck flies

BACK & REAR DELTS

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

BACK & REAR DELTS

Community

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