Name: Playbook - Arash Rahbar - W3/D2 Back, rear delts & traps
Uploaded: 2021-02-22T23:12:52.384Z
Duration: 45 min
Description: W3/D2 Back, rear delts & traps

Syed

ALFAHAD 

DM-X

Danial

Cameron

Great workout! Don't have a hammer strength row at this gym. Found something I could use in it's place. Been pushing myself to not only lift heavier but correctly. Finding I have to lighten the weight sometimes to make sure I am lifting correctly. Thanks again man!

Patrick

Alireza

Thanks Arash! Challenging & great as always.

*Back
- Assisted pull ups 2 x 20,15
- Neutral grip pulldown 3 x 12,10,10
- Hammer strength row drop set  4 x 6,6,8,8+8
- Incline bench dumbbell row 3 x 10,10,12
- Close grip pulldown 3 x 10,12,12

*Rear delts		
- Cable cross over flies 4 x 12,10,10,8
- 1 arm dumbbell row  3 x 15,12,10

*Traps	
- Barbell shrugs 4 x 15,12,10,10
- Dumbbell shrugs 3 x 10,10,10

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

Assisted pull-ups

- Try and pinch your shoulders blades in order to achieve a deep contraction of your lats

Neutral grip pulldown

- Keep your core tight and cheat against the bech as your ow back and retract your shoulder blade

Hammer strength low 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

-Pull down to the top of your chest Keeping your elbows close to your body. Engage your lats as you pull

Close grip pull down

- Keep arms fully extended and core tight

Cable cross over flies

- Stand at 45 degrees supporting yourself on something stable
- Pull the dumbbell to your hip and squeeze your lat while retracting your shoulder blade back and down

Dumbbell 1 arm row

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

Barbell shrugs

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

Dumbbell shrugs

W3/D2 Back, rear 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

❤️❤️❤️❤️❤️❤️❤️❤️❤️

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💯

W3/D2 Back, rear delts & traps

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