Name: Playbook - Arianne Deveau - W2/D1 Back, shoulders & abs
Uploaded: 2023-08-07T01:03:22.541Z
Duration: 60 min
Description: W2/D1 Back, shoulders & abs

Amazing workout! Really felt this in my back.

Giani

Back & shoulders amazing duo 🔥 with a little bit of abs 🍫

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row neutral grip

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Start in an elbow plank position + hold

Elbow plank

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W2/D1 Back, shoulders & abs

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

W2/D1 Back, shoulders & abs

Community

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