Name: Playbook - Florin fit - W1/Back,Shoulders & Abs
Uploaded: 2023-02-04T20:04:12.258Z
Duration: 60 min
Description: W1/Back,Shoulders & Abs

The combination of the back, shoulder and abs are awesome. Thanks Florin

Cravy

Week 1 
This program is on advanced program.💪🏼
W1
Is the week of adapting the program, where we focus more on the execution. 

Make sure you have a good contraction of the muscles.
-Try to increase the weight of each set

Enjoy 😉!

- Start with back straight and hold the bar in one arm 
- Engaging lats, pull the bar bending at the elbow
- Stop when tricep is parallel to your back 
- Go back slowly with control 
- Work both sides

Single arm seated machine row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Bar straight arm pulldown

- Hold the bar with your palms lateral
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Neural grip lat pulldown

- 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

Seated cable row

Back superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- Begin by lying down with control and do a faster lift up
- Sit up while keeping DB on the chest

DB Sit up

W1/Back,Shoulders & Abs

Berke Alsancak

W1/Legs

Elvis

Trent

W1/Chest,Shoulders & Trap

Good workout. Fast, sufficient, good intensity and great exercises combined overall.

W1/Back,Shoulders & Abs

Community

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