Name: Playbook - Laura Cabrera - W2/D4 Back, Shoulders & Abs
Uploaded: 2024-01-17T19:38:48.294Z
Duration: 45 min
Description: W2/D4 Back, Shoulders & Abs

WARM UP SUPERSET:
- Machine Pull-ups 3 x 12
- Elevated Push-up 3 x 12

WORKOUT:
- Shoulder Press with Bar 4 x 12
- Alternating Shoulder Press 4 x 12ea
- Front Raise with DB 3 x 15
- Rear Delt Cable Fly 3 x 15
- Cable Straight Bar Pull Face 3 x 15
- Barbell Row 4 x 20

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine Assisted Pull-up

- Place your hands on an elevated surface
- Bend at the elbows lowering your chest to the surface
- Press yourself back up, engaging your chest

Elevated Push-up

WARM UP SUPERSET

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Shoulder Press

- Sit on the bench with your back straight
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

12 reps each side

Alternating Seated Shoulder Press

- From a seated position, hold a single dumbbell by the ends 
- Raise the dumbbell forward and up to shoulder height
- Lower the dumbbell with control

Front Raise with DB

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Cable Fly

- Hold the cable
- Pull the bar towards your face
- Engage your upper back and the back of your shoulders

Cable Straight Bar Face Pulls

- Hold the bar with an underhand grip
- Hinge forward at the hips
- Row the barbell up toward your torso, engaging your back as you pull
- Lower the bar with control

W2/D4 Back, Shoulders & Abs

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