Name: Playbook - Arash Rahbar - W2/D5 Upper Back/Chest/Rear delts
Uploaded: 2021-08-13T22:28:42.217Z
Duration: 90 min
Description: W2/D5 Upper Back/Chest/Rear delts

Mahdi

Brandon

Didn't sleep well last night, and going through some things. Wasn't as focused today. Program itself was great, just wasn't 100% there today.

Patrick

I’ve seen nothing but progress from your programs. Words cannot explain how grateful I am💯🚀🚀🚀

Cameron

Great! Saw your advice to another member about hydrating before workout to help with pumps and applied it today. Really worked, workout felt a lot better! Thanks again!

The key here is to get a crazy pump and mind muscle connection woth your lats!!
Get the blood flowing for the rest of the workout!!

Chin and chest up! Focus on pulling through your elbows and not allowing uour arms to overpower

Assisted pull-ups

Bend at a 45 Degree angle with you back arched. Pull using your lats and not your arms. Chest up at the bottom of the movement

Standing cable pullover

Assisted pull-ups & Straight bar pullovers

Pull back contraction uour mid/lower back while maintaining a tight core and keeping your chest close to the pad!

1 arm hammer strength row

- Pull bar to your belly button while retracting your shoulder blades and squeezing your back

Wide neutral grip seated row

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

Incline bench dumbbell rows

- Press the handles forward
- Focus on squeezing your chest as you press forward

Flat hammer strength press

-Keep your back flat against the pad
-Angles your elbows down slightly 
-control the negative and squeeze at the top!

Plate loaded flat chest press

- Keep bend in elbow constant throughout the full ROM. 
- Achieve a good stretch at the bottom. 
- Reach failure on the last 2 sets

Incline dumbbell flies

- Get a good stretch and cross your arms over at contraction alternating which arm is in front

Cable crossovers

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a hood stretch. Don't rush it!

Decline cable fly

Cable flyes superset

Pull to your belly button while spreading the rope apart at the top of the contraction

Seated row with rope attachment

- Pull towards your face letting your elbows flare out
- Engage your traps as you pull

Seated row face pulls

Seated rope pulls & seated face pulls

W2/D5 Upper Back/Chest/Rear delts

Melo

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

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

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.

W2/D5 Upper Back/Chest/Rear delts

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