Name: Playbook - Arev @endicci - Back/Shoulders
Uploaded: 2022-10-01T14:56:01.334Z
Duration: 70 min
Description: Back/Shoulders

IM IN LOVE WITH YOUR UPPER BODY WORKOUTS!!!!!

Gabrielle Alsept

Erisa Adams

I love the workout! I would love some alternates for home workouts. I have dumbbells, and barbell, but no machines. ❤️

Ashley

Last set is a Dropset!
1. 10 reps
2. Drop the weight, another 10

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- A slight arch in the upper back can help with this motion
- Drop your shoulders and pull the bar towards the top of your chest
- Pull your elbows down and towards each other

Lat Pulldown

- With your chest flat on an incline bench grab the handles
- Keeping your chest pinned, draw your elbows back and squeeze/hold at the top
- Slowly lower the weight back down

Chest Supported Row (Machine) OVERHAND

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Raise the dumbbell with a slight bend at the elbow
- Lead with elbow, at the top of the movement, your elbow should be above ur wrist
- Raise until you reach shoulder height
- Use other arm for stability on bench and you could even lean slightly if you want

Single arm lateral raise

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

Back/Shoulders

Girl that “till failure” got me shakin like a chihuahua 🤞🏽 thank you Arev! Will be able to do a push-up and pull up without assistance soon from being consistent in your program

Back/Shoulders

Community

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