Name: Playbook - Brittany Lupton - Back, Bi's + Rear Delts
Uploaded: 2023-12-14T01:33:10.501Z
Duration: 45 min
Description: Back, Bi's + Rear Delts

Alana

Sarah Mac

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Perform 1 'test' set of unassisted Pull Up's to failure (this might mean shooting for just 1 full Pull Up with good form!!) then perform 3 sets of 6-8 reps on the Assisted Pull Up machine, or Assisted Pull Up’s with a resistance band!

Note: Check out the "Pull Up Program" for more support!

Pull Up's

- 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

Mid Cable Row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close Grip Pulldown

Perform both exercises back-to-back until all reps are complete, for 3 rounds, using an incline bench set at a 45 degree angle. Let's finish strong!

- Lean into an incline bench set at a 45 degree angle, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear Delt Fly

- Support your chest into an incline bench at a 45 degree angle
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar Spider Curls

Super Set

Back, Bi's + Rear Delts

Haven

Gabriella Barone

Sammie

Back & Bi's

Chelsea

Lisa

Taylor

Back and biceps

We don't have the machine for Superman. Would love to know an alternative!

Joslyn

Hamilton

Back & Biceps

Bridget

Ingrid

Asma

Back & Biceps | PULL

back bi's & rear delts

Salina

PULL day

Jillian

Back, Bi's, & Cardio

Sophie

DAAANG BRITT!! 💪🏾🥵🫨 WASNT PLAYING WITH THIS ONE!!! Yesss LETS GO!!

juicy back & biceps

Busy Gym BACK & BICEPS

120/10 would recommend lol I felt so great strong and confidently

Build a BACK

Great workout after not feeling good for a few days nice to come back to a great workout

Back, Bi's + Rear Delts

Community

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