Name: Playbook - Arash Rahbar - W4/D2 Back, rear delts & traps
Uploaded: 2021-02-22T23:12:52.445Z
Duration: 45 min
Description: W4/D2 Back, rear delts & traps

DM-X

Danial

Cameron

Alireza

Dead lifts in the middle of the workout hits hard!

Corie

This change in resting time-difficulty of the exercise has been a new great stimulus for me. For example I always used to go heavier on deadlift with much more resting time, now I drop the weight with much limited rest and vice versa for other exercises.
Another advantage to this style of training is that I mentally don’t wanna drop the weight too much compared to what I used to, and keeping the track of time makes me really push myself with a good form and relatively heavy weight.
Sorry to talk too much just needed to explain how great I felt.

*Back	
- Assisted underhand pull ups 2 x 20,15
- Underhand Pulldown using preacher bar 3 x 12,10,10
- Close grip seated row drop set  4 x 4,6,6,8 drop 8
- Deadlifts  4 x 8,10,10,12
- Straight bar pullovers with straight bar 3 x 10,10,12

*Rear delts		
- Super set		
  - Seated dumbbell flies 4 x 12,12,10,10,
  - Cable reverse flies 4 x 10,10,10,10

*Traps	
- Dumbbell shrugs	5 x 12,10,10,8,8
- Trap bar shrugs 4 x15,12,10,10

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

Assisted underhand pull-ups

Using an underhand grip pull down to your upper chest while retracting your shoulders down and back

Underhand preacher bar pulldown

- Pull to your belly button while pinching your shoulder blades together. - Get a good Stretch forward

Close grip seated row

- 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

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

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

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

Dumbbell shrugs

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

W4/D2 Back, rear delts & traps

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

William

Dais

W1/D1 Chest & triceps

Matt

Syed

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💯

W4/D2 Back, rear delts & traps

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