Name: Playbook - Arash Rahbar - W2/D2 Back, delts & traps
Uploaded: 2021-02-22T23:12:52.323Z
Duration: 45 min
Description: W2/D2 Back, delts & traps

Syed

DM-X

Kwabena

D. Cole

Danial

Cameron

Thanks bro for the best program 🔥🔥🔥 I love it

Mohammad

Mojtaba

Awesome workout! Back is pumped and sore! Can se changes in my upper back/shoulder area already! Thanks again!

Patrick

Thank you so much Arash!
Great as always.

Alireza

After did this whole back workout with my best I almost dead with fatigue. If anyone did your back workout for first time , definitely need one rest day after

nirmaan singh

*Back
Warmup
- Bent over rows 2 x 20,15
Working sets 
- Bent over rows 3 x12,12,10
- Deadlifts	4 x 15,12,10,8
- Wide grip lat pulldowns 3 cluster sets x 8,6,4
- Underhand 1 arm pulldown 3	x 10,10,12
- 1 arm dumbbell row 4 x 8,10,10,12

*Rear delts	
- Bent over dumbbell flies 4 x 12,12,10,10
- Reverse peck deck 3 x 15,12,10

*Traps		
- Dumbbell shrugs 4 x 15,12,10,10
- Barbell shrug 4 x 15,10,10,10

- Remain bent over and avoid standing up! 
- Focus on using your lower lats and avoid using your traps and upper back

Bent over dumbbell rows

Warmup

- 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

- Keeping your back arched, pull the bar down to your upper chest. 
- Squeeze your last are return up slowly

Lat pulldown

- Keep your core tight. Pull down with palm facing you and contract your lat while retracting your shoulder blade

1 arm underhand pull down

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

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

Bent over dumbbell flies

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

Reverse peck deck flies

- Keeping arms straight shrug your shoulders up towards your ears and pause for full contraction

Dumbbell shrugs

- Raise your shoulders 
- Squeeze your traps as you go up without bending your elbows!
- Pause and return to the initial position

Barbell shrugs

W2/D2 Back, delts & traps

That was bad ass, I’m glad I switched over

William

Dais

W1/D1 Chest & triceps

Matt

John

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

ALFAHAD 

W1/D3 Active rest day - abs & calves

FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.

Maybe more body weight stuff like push or pull ups with an arm day

Landon Dollar

W1/D4  Legs

Fire, hopefully I see some solid growth from this new routine I switched over to💯

W1/D5 Shoulders & Biceps

Victor

W1/D6 Active rest day - abs & calves

Andrew

Thando

W2/D1 Chest & triceps

Great! Been awhile since ia have been sore after my workouts! Thanks again!

W2/D3 Active rest day - abs & calves

W2/D4 Legs

Very amazing and the best workout ever. Thank you

W2/D5 Shoulders & biceps

Thank you for helping me hit my abs! Long way to go but it us progressing!

W2/D6 Active rest day - Abs & calves

Brandon

W3/D1 Chest & triceps

W3/D2 Back, rear delts & traps

Great! Getting better with the ab exercises, still a struggle but there is progress. Thanks again!

W3/D3 Active rest day - abs & calves

omid

Abtin Farshchi

W3/D4  Legs

Could probably use 1 more shoulder set IMO, but 🔥 nonetheless

Caleb Flynn

W3/D5  Shoulders & biceps

W3/D6 Active rest day - Abs & calves

W4/D1 Chest & triceps

W4/D2 Back, rear delts & traps

Great workout, blood sugar was a little bit off today, so was thankful for a lighter workout day. Thanks again!

Seeing better workouts with these active rest days 🔨🔨

Corie

W4/D3 Active rest day - abs & calves

Need a lil help with the front squats hand position, any advice appreciated big dog! 🚀🚀🚀

Roque

W4/D4 Legs

W4/D5 Shoulders & biceps

Haven't done planks in awhile! Was brutal! Thanks againfor putting these programs together!

W4/D6 Active rest day - abs & calves

W5/D1 Chest & triceps

Love these workouts! I'm experiencing significant gains!!!!

W5/D2 Back, rear delts & traps

Good workout thank you! Have never done donkey calf raises, don't feel comfortable with those just yet. In time though!

W5/D3 Active rest day

I hate leg day, but this routine, I can't walk away from.

Hammys are dying 🤣🤣🤣🚀🚀🚀💪💪💪

W5/D4 Legs

W5/D5 Shoulders & biceps

Getting better with my core. Know I keep saying but thanks again for the help!

W5/D6 Abs & calves

Week 6! Loving the journey ever since week 1! Loving the results regarding my strength gains!

Had to stop early. Got to the single arm tricep kickbacks. My insulin pump site pulled out. What I did do felt great! Hope all is well with you!

W6/D1 Chest & triceps

Great workout arash!!! My rear deltoid was destroyed after 😂

W6/D2 Back, reared delts & traps

W6/D3 Abs & calves

W6/D4 Legs

W6/D5 Shoulders

Have seen great improvement in my core, it is still my weakest but have seen improvement! Been an awesome 6 weeks! Can't wait to continue!

W2/D2 Back, delts & traps

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