Name: Playbook - Arash Rahbar - W1/D1 Lower Back/Chest/Rear Delts
Uploaded: 2021-08-13T11:30:57.854Z
Duration: 90 min
Description: W1/D1 Lower Back/Chest/Rear Delts

Melo

Really enjoy doing this program. Think this will be my 3 time trough this one.

Patrick

Gilbert

Cameron

Danial

- 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

Remain bent over and avoid standing up! Use an underhand grip 
Focus on using your lower lats and avoid using your traps and upper back.

Bent over underhand dumbbell row

- Allow your back to natural curve as you bend forward on the way down. 
- Placing more focus on your lower back vs your hamstrings

ADD WEIGHT IF NEEDED

Lower back hyperextensions

- Come down until your arms reach 90 degrees
- Push through your hands engaging your tricep and chest as you go up

Weighted dips leaning forward

- Keep a bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom.

Flat dumbbell flies

- 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

W1/D1 Lower Back/Chest/Rear Delts

Great pump n I feel extremely big all over this will get big in next 4 week .but im double to 8 weeks

Jose

omid

W1/D2 Shoulders/Arms

Kaveh

Workouts have been getting alot better over the last week or so. Have increased how much water I am taking in not sure if that's been helping some. My blood sugar has been doing better over all. Still need to tweak some things. Thanks again!!

W1/D3 Hamstrings/Glutes/Quads

Right now feeling like I am at square one. I feel like I haven’t been as focused with my workouts. But again thanks for the workouts

W1/D4 Active Rest Abs/Calves/Cardio

John

Chest and back feel amazing right now! Glad I am going through this again

W1/D5 Upper Back/Chest/Rear Delts

Brandon

W1/D6 Shoulders/Arms

Thanks again for the workout. Hope all is well

Workout was great! My blood sugar started tanking about half way through though. Had to stop for a bit. Still felt good though.

W1/D7 Quads/Hams/Ab & Adductor

W1/D8 Active Rest

Deadlifts feel alot better now! Didn't lift as much today, but felt like I had better form.

W2/D1 Lower Back/Chest/Rear Delts

Blood sugar was extremely high this morning, figured out my insulin pump site had failed. Got it fixed half way through. The workout itself was great, was not 100% there this morning though. Tomorrow is a new day though.

W1/D1 Lower Back/Chest/Rear Delts

Community

More workouts from Arash Rahbar