Name: Playbook - Brittany Lupton - back bi's & rear delts
Uploaded: 2023-12-14T01:33:10.340Z
Duration: 45 min
Description: back bi's & rear delts

we’re working mid back, upper back, lats, rear delts & biceps! staple exercises for each back day!

WARM UP: banded shoulder warm up
1. bent over rows | 4x8
2. T bar rows | 4x8
3. ez bar bicep curls | 4x8-10
4. Superset:
a. 3x10 rear delt flys
b. 3x10 spider curls
5. lat pulldowns | 4x10,8,8,6
*increase weight each set + last set drop set*

Complete 3 Rounds of the following

1. Up & Overs
2. Around the worlds
3. Banded pull aparts

Great for shoulder mobility!

- Grab a resistance band 
- While keeping arms straight with a slight bend at the elbows, raise band or PVC pipe, or arms, up and over your head
- Bring arms down behind you then back up and over your head

Up & Overs

- using a band take turns bringing your arms up and over your head and body
-do 10 each direction
-this is great for shoulder mobility

Banded Around the Worlds

-use your arms to pull the resistance band apart laterally in front of you
-you can use overhand or underhand grip

Banded Pull Aparts

Quick Upper Body Warm Up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain a strong core, avoid lower back taking over, avoid swinging or bouncing

Bent over barbell row

- Keep core engaged & pull the bar towards your chest, keeping your elbows tight to your body
- Squeeze your shoulder blades together at the top
- Lower to the starting position and repeat.

*If your gym does not have a T Bar Machine/Landmine Unit:

- Place the end of an empty barbell into the corner of a room.
- Rest a heavy dumbbell or some weight plates on it to hold it down.
- Load the opposite end of the bar with plates and straddle it.
- Bend over at the hips until your torso is at a 45-degree angle to the floor with arms extended.
- Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands.
- Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.

T bar rows

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Perform 10 reps of the following two exercises back to back, until all 3 rounds are complete:

rear delt flys 3x10
spider curls  3x10

- Lean into an incline bench, 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 flys

- Support your chest into an incline bench
- 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

spider curls

Superset

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

*increase weight as sets progress/reps decrease

lat pulldown

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

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

Alana

Sarah Mac

Back, Bi's + Rear Delts

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

back bi's & rear delts

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