Name: Playbook - Arash Rahbar - W4/D5 Upper Back/Chest/Rear delts
Uploaded: 2021-08-20T20:04:47.499Z
Duration: 90 min
Description: W4/D5 Upper Back/Chest/Rear delts

Rally like the short rest exercises! Back and chest felt awesome!

Patrick

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

1 arm dumbbell row

8 reps 30 seconds rest 
REPEAT!!!
CRAZY PUMP!

Underhand grip lat pulldown

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

Trap bar bent over rows

- Keep you upper body tight leaning forward slightly
- Pull the cable towards you
- Engage you lat as you pull

1 arm cable row

1 arm incline press with static hold

Plate loaded flat chest press

- Lean slightly forward placing more tension on your chest

Dips

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your packs. 
- Lower slowly

Incline cable fly

Dips & cable low to high fly

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

Rear delt cable reverse flies

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

Rear delt Reverse peck deck flies

W4/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

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/D5 Upper Back/Chest/Rear delts

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