Name: Playbook - Arash Rahbar - Back & Rear Delts
Uploaded: 2022-04-02T00:49:18.260Z
Duration: 90 min
Description: Back & Rear Delts

Back and rear delts are burning and feel huge! Thanks!!

Patrick

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

Cable reverse flies

Do any many as you can! 
If you cant do more than 5 than do assisted pull-ups.

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

This is 2 cluster sets!
Pick a weight that you can only do for 10-15. Take 20-30 second rest as needed to get to 30 reps

Underhand seated row

- Stand at a 45° angle and keep your elbows close to your body

Close grip t-bar row

Pull the bar to your upper chest using an underhand grip with hands about shoulder width apart

Underhand grip lat pulldown

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

Bent over dumbbell flies

Underhand pull downs  & bent iver dumbbell flyes

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

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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