Name: Playbook - Chelsea Heiser - Upper Body: Back + Delts (Gym)
Uploaded: 2023-01-02T01:42:53.203Z
Duration: 60 min
Description: Upper Body: Back + Delts (Gym)

- Bend over at 45 degrees 
- Grip the bar in the underhand position 
- Row to your belly button keeping your elbows tight (drive elbows straight back, don't allow them to flare out)
- Maintain a neutral spine and engaged core (no bouncing or swinging)

Bent Over Barbell Row

- Start in a kneeling position 
-Hold the smith machine bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead
- Lower the bar back down to the starting position with control

Kneeling Smith Machine Shoulder Press

**12 reps per side

-  Start in a standing position, hinging forward at the hips, with a slight bend in the knees
- With a neutral grip 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

Single Arm Bent Over Cable Row (neutral grip)

**!2 reps per side

- Raise the dumbbell out to one side with a slight bend at the elbow
- Raise until you reach shoulder height
- Slowly lower DB to starting position

Single Arm DB Lateral Raise

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Position the cable above your head 
- Slight bend in knees and engaged core/ neutral spine
- Keeping your arms straight pull the straight bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable Straight Arm Pulldown

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

SUPERSET

- 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 contraction 
- Reverse movement back to starting position

Upper Body: Back + Delts (Gym)

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