Name: Playbook - Arash Rahbar - W4/D1 Lower Back/Chest/Rear Delts
Uploaded: 2021-08-18T19:21:38.563Z
Duration: 90 min
Description: W4/D1 Lower Back/Chest/Rear Delts

Program was great, I however didn't didn't sleep well last night. Have a lot going on right now. So definitely feeling it today. Will get rest tonight and hit it better tomorrow.

Patrick

- Lean forward keeping your chest on the pad and your butt back. 
- Get a good stretch at the top.  - Pull towards your hip while you retract your shoulder blades and squeeze your lats

Hammer strength low row leaning forward

- Keep your core tight and chest up
- Drive through your heels
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Using a preacher bar row to your belly button while maintaining a tight core. Pinch your shoulder blades together at the top of the movement

Underhand seated row

- Come down until your arms reach 90 degrees
- As you come up engage your chest and triceps

Weighted dips

- 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

Turn sideways and press up with 1 arm. Goal is a killer contraction of your peck!

1 arm concentrated chest  press

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

Bent over dumbbell flies

W4/D1 Lower 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

Cameron

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.

W4/D1 Lower Back/Chest/Rear Delts

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