Name: Playbook - Arash Rahbar - Back & Rear Delts
Uploaded: 2022-05-13T11:49:50.999Z
Duration: 90 min
Description: Back & Rear Delts

pick a weight thats difficult for 10-12 reps
rest only 20-30 seconds and complete 7 sets

Close grip seated row

Row to your hip
using an underhand grip. Keep your elbow close to your body

Underhand 1 arm rows

- 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 back and down focusing on mid/lower back contraction

Hammer strength high row

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

Bent over dumbbell flies

- Keep arms fully extended and core tight

Rear delt cable reverse flies

- Keep a neutral spine 
- Engage your glutes as you go up

Hyperextensions lower back focused

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

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