Name: Playbook - Elika Bang - W4/D2 Shoulders & Back
Uploaded: 2022-09-21T23:39:24.522Z
Duration: 45 min
Description: W4/D2 Shoulders & Back

Michael Ortiz

Angel

Superset:
- Seated bar press
- Single reverse grip press

Superset:
- Seated rear delt Db row
- Cable rope rear delt pull

- Iso Db press

Superset:
- Bent over Db row
- Single cable lat pulldown 

Superset:
- Seated machine row
- Seated single machine row

- Single Db row

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Seated Bar Press

- With back supported hold a dumbbell reverse grip forward if your  shoulder
- Press the dumbbell up to full arm extension
- Lower down to the starting position 
- Work both sides

Single Reverse Grip Press

Superset 1

- Bend at the elbows, pulling the dumbbells up and back with your rear delts

Seated RD DB Row

- Pull towards your face letting your elbows flare out  
- Engage your rear delts as you pull 
- Pause and return to the initial position

Cable Rope RD Pull

Superset 2

- With back supported hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension, while other hand maintains starting position 
- Lower the dumbbell to the starting position 
- Switch arm and repeat back and forth

Iso DB Press

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Bent Over DB Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the handle down toward you’re thigh, engage your lats
- Work both sides

Single Cable Lat Pulldown

Superset 3

- Pull keeping your elbow close to your body
- As you pull engage your lats and mid back
- Slowly and controlled return to starting position

Machine Seated Row

- Using a neutral grip, lean into the pad
- Retract the shoulder blade and flex the elbow to row to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion
- Work both sides

Seated Single Machine Row

Superset 4

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- Work both sides

Single DB Row

W4/D2 Shoulders & Back

This is fantastic!  I always enjoy your workouts!  I can't feel my arms😂

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

Remy

W1/D2 Shoulders & Back

Alex

Pierre

W1/D3 Legs & Core

Workout was great only issue I have is the limited selection of kettle bells at my gym, and there location, but can't fault the workout plans at all, I love them thanl you 🤙🤙🙏🙏💪💪

Charlie

W1/D4 Full arm

Couldn’t finish the dumbbells squats thighs are killing me but finished everything else

Giovani

Just curious, why do my shoulders hurt whenever I lift the bar on squats and calf raises. It’s not like a sore hurt, it’s uncomfortable.

W4/D2 Shoulders & Back

Community

More workouts from Elika Bang