Name: Playbook - Lucy Li - W1/D4 Back & Shoulders
Uploaded: 2022-12-23T15:38:31.258Z
Duration: 60 min
Description: W1/D4 Back & Shoulders

Elaine

This workout will target your back and shoulders! Let’s get it💪

Follow with 20 minutes of cardio at the end of this workout!

This is the first back superset in the workout
- Both exercises will utilize the lat pulldown machine

- 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

- Grab the bar with a close grip and palms facing you
- 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

Close Grip Overhand Lat Pulldown

Back Superset 1

This is the second back superset in the workout.
- 1st exercise uses the cable machine
- 2nd exercise uses a single dumbbell

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down towards your chest as you squeeze your shoulder blades
- Pause and return to the initial position

Cable V- Bar Pull Down

- Lean forward and bend at the hips
- Ensure that your back remains flat
- Grab one dumbbell with both hands
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the the dumbbell to your chest

Bent-Over Single Dumbbell Row

Back Superset 2

- Place dumbbell on each side of bench
- Lie down on a bench with head facing down
-  Grab dumbbells and bring up to side of torso

Lying Dumbbell Row

First shoulder superset in the workout
- 1st and 2nd exercises uses a pair of dumbbells

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Stand holding a pair of dumbbells in front of your hips
- Hands shoulder width apart and raise to upper chest level
- Keep arms close to bow 
- Lower back down

Dumbbell Upright Row

Shoulders Circuit 1

W1/D4 Back & Shoulders

Miulin

Lily

Great workout! Definitely feel it in the glutes!

Marisol

W1/D1 Heavy Glutes

Donna

W1/D2 Arms

W1/D3 Light Glutes

Gym was packed so I had to make a lot of adjustments

Can’t wait to keep going on this program

Alexa Guidry

I can already feel my glutes burning 😆

W1/D5 Heavy Glutes

It was a little hard but feels great afterwards !!

W1/D4 Back & Shoulders

Community

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