Name: Playbook - Justin Howells - W8/D4 Pull (Rear Delts & Bi’s Focus)
Uploaded: 2022-05-20T09:54:29.072Z
Duration: 45 min
Description: W8/D4 Pull (Rear Delts & Bi’s Focus)

Ryker Marshall

- Bent Over Row 2 x 10 (90 sec rest)
- SA DB Row 2 x 12 each arm (60 sec rest) 
- Straight Arm Lat Pulldown 2 x 20,15,12,10 (60 sec rest)

Superset:
- Face Pull 2 x 10
- Reverse Fly 2 x 10 (60 sec rest)

- Barbell Curls 3 x 10 (60 sec rest)

Superset:
- Incline Curl 2 x 10 (60 sec rest)
- Spider Curl 2 x 10

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Superset

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

W8/D4 Pull (Rear Delts & Bi’s Focus)

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