Name: Playbook - Arash Rahbar - Back, rear delts & traps
Uploaded: 2021-08-10T00:03:49.295Z
Duration: 60 min
Description: Back, rear delts & traps

*Back		
- Assisted underhand pull ups 2 x 20,15
- Underhand pulldown using preacher bar 3 x 10,10,10
- Close grip seated row	 cluster set 4 x 5,5,5,5
- Deadlifts  3 x 8,10,12
- Straight bar pullovers with straight bar drop set 3 10 drop 10

*Rear delts 		
Superset		
 - Seated dumbbell flies 4 x	12,10,10
 - Cable reverse flies 4 x 15,15,15,15

*Traps		
Superset		
 - Dumbbell shrugs	4 x 12,10,10,8
 - Barbell shrugs 4 x 12,10,10,8

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

Assisted underhand pull-ups

Using an underhand grip pull down to your upper chest while retracting your shoulders down and back

Underhand preacher bar pulldown

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

Close grip seated row

- 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

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

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

Bent over dumbbell flies

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

Cable reverse 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

Back, rear delts & traps

John

Back & rear delts

Arshia

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

Robin

Back, delts & traps

Back, reared delts & traps

Back & biceps

Back, traps & biceps

Starting to like back workouts more now that I am seeing some changes... actually probably that way for most exercises!

Back, rear delts & traps

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