Name: Playbook - Brycelyn Sperrazza - Back, Shoulders, and Triceps
Uploaded: 2024-01-02T17:53:23.730Z
Duration: 60 min
Description: Back, Shoulders, and Triceps

Renee

To be honest some of the moves were a little hard to get lol but I’ll get it!

Tiffany

Sarah

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- 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

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Back, Shoulders, and Triceps

Deff worked up a sweat! Use to lift without a plan didn’t even compare lol.

Back, Shoulders, and Triceps

Community

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