Name: Playbook - Arash Rahbar - Back & Rear delts
Uploaded: 2021-12-07T01:52:58.271Z
Duration: 90 min
Description: Back & Rear delts

Sina

Workout felt great! Made it in yesterday but only had enough time to do some cardio.

Patrick

Use this exercise as a warm up and to get blood flow to the lats!
Chin and chest up! Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

Trap bar bent over rows

- Turn around on a lat pull down and perform a close grip pull down
- Pull to upper chest and retract your shoulder blades

Close grip pull down (reverse)

- Set the bench at 45 degrees. 
- Row to your hips contracting your lower lats using a nuetral grip. 
- Keep your core tight and stay flat on the bench.

Incline bench dumbbell rows nuetral grip

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

Rear delt Reverse peck deck 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

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

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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