Name: Playbook - Giannis Dimitriadis - W3/D4 - Glutes - Upper Back - Rear Delts - Calves
Uploaded: 2023-02-23T23:10:49.173Z
Duration: 60 min
Description: W3/D4 - Glutes - Upper Back - Rear Delts - Calves

Perform both exercises one after the other with 45secs break between them. Once you finish both exercises rest for 90 secs and repeat until you complete all sets.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine hip thrusts

Superset 1 - Glutes

- 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-ups

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Superset 2 - Upper Back

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- With your chest flat on a bench and a dumbbell in one hand
- Keep a slight bend in the elbow
- Raise the dumbbell up until your arm is in line with your shoulder engaging your rear delts
- Lower with control back to starting position
- switch side

Reverse flat dumbbell rear delt fly

Superset 3 - Rear Delts

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Perform donkey calf raises by standing with your feet shoulder-width apart
- Hinge your hips and bend your upper body forward. 
- Push into the fronts of your feet, activating your calf muscles as you stand on your tiptoes. 
- Return to a regular stance and repeat the movement pattern.

W3/D4 - Glutes - Upper Back - Rear Delts - Calves

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