Name: Playbook - Kadyn Orcutt - Cycle 4, Day 2: Back/Shoulders ( Row Focused )
Uploaded: 2022-02-20T05:53:37.535Z
Duration: 45 min
Description: Cycle 4, Day 2: Back/Shoulders ( Row Focused )

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With a close grip 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 close grip cable row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

barbell rack pull

Cable bent over rear delt fly

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

Dumbbell lateral raises

Single arm cable lateral fly

Cycle 4, Day 2: Back/Shoulders ( Row Focused )

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