Name: Playbook - Corey Howard - W1/D1 (Back/Arms)
Uploaded: 2023-01-30T01:58:49.957Z
Duration: 45 min
Description: W1/D1 (Back/Arms)

INCREASE weight each set! If the number of reps go down, the amount of weight should go up!

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated rope high/wide cable row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Hold the bar with your palms facing away from you in a wide grip
- 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 (assisted pull ups if needed)

- While seated or slightly bent over, keep back straight
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Rear Delt Fly

- Using a reverse grip
-Start with your arms at about 90 degrees
- Extend your arms engaging your triceps
-Squeeze at bottom, return to 90 degrees and repeat

Tricep extension (straight bar/EZ bar cable attachment)

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- From a seated inclined position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

W1/D1 (Back/Arms)

Challenged me, a great start to what I want to feel like every day.

W1/D1 (Back/Arms)

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