Name: Playbook - Arash Rahbar - Back, delts & traps
Uploaded: 2021-08-10T00:03:31.280Z
Duration: 60 min
Description: Back, delts & traps

Arshia

Savagery at it’s finest. Oof. I need, like, 5 bananas and a nap.

Robin

*Back
Warm up sets
- Deadlifts 4 x 15,12,10,10
- Wide grip lat pulldown 2 x 20,15
Working sets 
- Wide grip lat pull down 3 x 15,15,12
- Bent over row (overhand grip) 4 x 8,8,10,10
- 1 arm dumbbell row 3 set 10 drop 8 x 10-8,10-8,10-8
- 1 arm pulldown 4 x 10,10,12,12

*Rear delts		
- Bent over dumbbell flies 4 x 15,12,10,10
- Reverse peck deck 3 x 15,12,10

*Traps		
Superset		
- Dumbbell shrugs 4 x 15,12,10,10
- Barbell shrugs 4 x 10,10,10,10

- 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

- Pinch your shoulder blades at the bottom of the movement.

Lat pulldown

Warmup

Pinch your shoulder blades at the bottom of the movement.

Remain bent over and avoid standing up! 
Focus on using your lower lats and avoid using your traps and upper back.

Bent over dumbbell rows

Support yourself using your opposite arm. Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- As you pull up engage your lat
- Lower with a controlled movement

Underhand 1 arm rows

Fully stretch at the top. Retract your shoulder and squeeze your lat at the bottom

1 arm pulldown

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

Bent over dumbbell flies

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

Reverse peck deck flies

- Keeping arms straight shrug your shoulders up towards your ears and pause for full contraction

Dumbbell shrugs

- Raise your shoulders 
- Squeeze your traps as you go up without bending your elbows!
- Pause and return to the initial position

Barbell shrugs

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