Name: Playbook - Arash Rahbar - Back, Rear delts & Traps
Uploaded: 2022-03-20T23:57:19.377Z
Duration: 70 min
Description: Back, Rear delts & Traps

Ok guys, not a crazy amount of volume today! Just focus on getting a solid contraction and squeezing! Make sure to warm up well! Pinching your shoulder blades will help you engage your lats better! 👊🏼👊🏼

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

Assisted pull-ups

- 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

- Pull to your belly button while pinching your shoulder blades together. - Get a good Stretch forward

Close grip seated row

Complete each exercise one after the other without taking rest

- Pull down past your chest while maintaing  tight core and keeping your body stable

Close grip pulldown turned around

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

Superset

Get a good pump and mind muscle connection on set 1 and 2 Increase weight in set 3 and 4.

Trap bar shrugs

Back, Rear delts & Traps

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 & Traps

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