Name: Playbook - Jeremy Park - Day 4: Back & Delts
Uploaded: 2023-09-03T20:51:29.975Z
Duration: 70 min
Description: Day 4: Back & Delts

Yooo we got another back workout with a sprinkle of shoulders. Been surfing a ton so the shoulders are already burning. Again working on that thickness here. Let’s pick up some weight!

Warming up with dead hangs such a great exercise. 
- decompresses spine
- stretches shoulders 
- opens up the entire back 
- completely relax your body

Dead Hangs

Our first working exercise will be the t-bar row.
- nice big stretch at bottom 
- pull thru with elbows 
- sit into an athletic stance 
- arch back 
- working mid and lower lat
- warm up weight then use a weight that’s challenging for 8 reps for 3 sets then last set is a burn out

Close T-Bar Row

Juicing up our lats with this exercise.
- big stretch up top 
- pull down and keep arms locked 
- lean slightly forward 
- notice I’m using two ropes to get more range of motion on the cable

Rope Pull Over

Getting into a super set to blow up the lats and rear delts.

Working on those lats to really flare out on a front double pose. 
- gripping at the bend of the bar 
- pull down hard and squeezing
- stretch all the way up and poke the head through

Underhand Pull Down

One of my favorite exercises for the rear delts. 
- pull apart the dumbbells 
- lean forward while seated 
- lead with elbows to the sky

DB Rear Delt Fly

Super Set 1: Back/Rear Delt

An upper back focused exercise.
- let the shoulders roll forward 
- pull high and keep the elbows flared wide 
- working for one heavy set of 8

Chest Supported High Row

We want to look wide so spamming these til they burn.

Heavy DB Lateral Raise

An incredible test of strength for the shoulders. If you can’t do these just do a pike press with your feet on the ground and body in an A Frame position.

Handstand Press

Day 4: Back & Delts

Day 6: Lethal Legs

Day 5: At Home Strength Workout

Day 3: Lower Body Strength

Glad I found you and your program. Top tier workout!! Glad I’m back on track📈

Day 4: Back & Delts

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