Name: Playbook - Brandon Cline - Back, Rear Delts, Calves (Week 2 Day 4)
Uploaded: 2023-02-13T21:47:40.382Z
Duration: 90 min
Description: Back, Rear Delts, Calves (Week 2 Day 4)

Use whichever grip you’re most comfortable with. Take each rep nice and slow, get a good squeeze and good stretch

Machine Hammer Row

Elbows out for this exercise. Big rhomboids on this

High Incline DB Row

Low Incline DB Row

These can be tricky, but your rear delts will light up with these. Keep your palms at about a 45 degree angle, pull the weight back with your rear delts and bring the around to the front. Keep a good fluid motion going with a pause as you contract your rear delts

High Incline DB Rear Delt Around The World

On an incline bench, keep your palms down and arms straight. Pull the weight back towards your hips and get a good contraction in your rear delts. These burn! Superset these with banded rear delt flys if you’d like until failure

Incline DB Pullback

On the way up in reps, continue adding weight and rest 60 - 75 seconds. When you start to go up in reps, every set is a drop set. Continue to drop the weight each set with minimal rest inbetween!

Smith Machine Standing Calf Raise

Back, Rear Delts, Calves (Week 2 Day 4)

Ross

Back, Rear Delts, Calves (Week 1 Day 1)

Hey dawg… this workout definitely makes you question how badly you want to be a savage.

Chest, Shoulders, Abs (Week 1 Day 2)

Quads, Adductors (Week 1 Day 3)

These workouts are meant for people who got cheated on or are training to avenge a murder…

Back, Calves (Week 1 Day 4)

Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Back, Rear Delts, Abs (Week 2 Day 1)

Jordan

Chest, Shoulders, Calves (Week 2 Day 2)

Don’t expect to be productive after this workout. This workout is not for beginners lol

Quads, Adductors, Abs (Week 2 Day 3)

Biceps, Triceps, Forearms (Week 2, Day 5)

Hamstrings, Glutes, Calves (Week 2 Day 6 + 7 Rest)

Quads, Hamstrings, Calves (Week 3 Day 1)

Chest, Abs (Week 3 Day 2)

This plan has made me fall in love with the gym again!

Back, Rear Delts, Calves (Week 2 Day 4)

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