Name: Playbook - Lucy Li - W4/D4 Back & Shoulders
Uploaded: 2022-12-10T15:34:01.617Z
Duration: 60 min
Description: W4/D4 Back & Shoulders

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
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the the dumbbell to your chest

T-bar row

Back Superset 2

Lying Dumbbell Row

- 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

- Hands shoulder width apart and raise to upper chest level

Dumbbell upright row

Shoulders Circuit 1

W4/D4 Back & Shoulders

Miulin

Lily

Great workout! Definitely feel it in the glutes!

Marisol

W1/D1 Heavy Glutes

Donna

Elaine

W1/D2 Arms

W1/D3 Light Glutes

W1/D4 Back & Shoulders

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 !!

W4/D4 Back & Shoulders

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