Name: Playbook - Arash Rahbar - Back day
Uploaded: 2022-04-14T18:17:57.964Z
Duration: 60 min
Description: Back day

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

Reverse peck deck flies

- Support your upper back and shoulders on the bench. Lower the dumbbell slowly getting a good stretch in your lats. Pull up and over your chest
- Lower back down slowly. Focus on pulling woth uour lats and not your arms

Dumbbell pullover

- Bend over at 45 degrees and row to your belly button keeping your elbows tight to yiur body! 
- Maintain the curvature in your lower back and avoid swinging or bouncing👊🏼👊🏼

Bent over barbell row

- Get a good stretch at the bottom and pinch your shoulder blades together at the top of the movement

Hammer strength seated row overhead grip

Take 10-20 second breaks until you reach 50 reps!

Pull handles to your belly button spreading them apart at full contraction. Maintain a tight core

Seated row using single handles

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

Bent over dumbbell flies

Back day

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

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 day

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