Name: Playbook - Arash Rahbar - Back, reared delts & traps
Uploaded: 2021-08-10T00:08:22.025Z
Duration: 60 min
Description: Back, reared delts & traps

*Back	
- Cable pullovers using rope attachment 4	20,15,12,10
- 1 arm dumbbell rows 4 x 6,6,8,8
- Wide grip seated row	4 x 10,10,12,12
- Underhand pulldown using handles cluster set  3 10,10,10x3
- Assisted pull ups 3 x failure

*Rear delts 		
- Reverse peck deck 4 x 15,12,10,10
- Cable crossover flies 3 x 10,10,10

*Traps	
Superset		
 - Behind the back smith machine shrugs 4 x 15,12,10,10
 - Dumbbell shrugs	4 x 10,10,10,10

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope attachment pullovers

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

1 arm dumbbell row

Maintain a tight core. Pinch your shoulder blades together at full contraction.
Pull the bar to your belly button

Wide grip seated row

Underhand pull down using handles

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

Assisted pull-ups

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

Reverse peck deck flies

- Keep arms fully extended and core tight

Cable cross over 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

Superset

Back, reared delts & traps

John

Back & rear delts

Back, rear delts & traps

Arshia

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

Robin

Back, 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, reared delts & traps

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