Name: Playbook - Giannis Dimitriadis - W4/D3 - Upper Back - Rear Delts - Triceps - Abs
Uploaded: 2023-03-02T12:19:13.240Z
Duration: 60 min
Description: W4/D3 - Upper Back - Rear Delts - Triceps - Abs

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.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the barbell to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Barbell incline row

Superset 1 - Upper Back

- Start sitting in an upright position 
- Pull the cables engaging the back of your shoulders
- Return back slow and controlled to starting position

Cable rear delt fly

- With your chest lying on your knees and a dumbbell in each hand
- 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

Dumbbell rear delt fly

Superset 2 - Rear Delts

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell incline triceps extensions

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Superset 3 - Triceps

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

W4/D3 - Upper Back - Rear Delts - Triceps - Abs

More workouts from Giannis Dimitriadis