Name: Playbook - Michael Win - Week 1 Day 2: Shoulders + Back
Uploaded: 2023-04-19T14:08:10.937Z
Duration: 45 min
Description: Week 1 Day 2: Shoulders + Back

Joshua

- Evey set should be hard! You should always come close to failure on each and every set. There is a goal number of reps, but to reach that number it should be HARD‼️

- With back supported hold two dumbbells at your shoulders 

- Press the dumbbells up to full arm extension

- Each rep should be controlled

Dumbbell Seated Shoulder Press

- Grab each handle on cables, crossing them over 
- Raise arms up, leading with ur elbows, creating￼ a Y
- Control weight down

Cable Y Raises

- Have cable above head
- Pull arm to the side focusing on driving your elbow back, bringing your arm out at a slight angle down, while keeping a slight bend in elbow
- Control on the way back

Single arm cable rear delt fly

- Get 2 handles and put them on the bar about shoulder width apart
- Grab each handle and drive elbows down towards your hips
- Control the weight back up

D handle lat Pulldowns

- Put cable on top level, and grab handle with one hand, getting on one knee
- Pull elbow towards hip 
- Control weight back up

Single arm lat Pulldown

- With your chest flat on pad, grab a shoulder width grip 
- Pull up towards Torso driving the elbows back￼
- Squeeze your shoulder blades at the top
- Control the weight back down

Chest supported Tbar row

- Lean forward slightly 

- Keep a slight bend at the elbow throughout the movement 

- As you bring the rope down engage your lats, controlling each rep

Rope Straight Arm Pulldown

Week 1 Day 2: Shoulders + Back

Lucas

Gabe

Week 1 Day 1: Chest + Triceps

Week 1 Day 3: Legs and Biceps

Week 1 Day 4: Chest + Triceps

Week 1 Day 5: Back + Shoulders

Legs dead….biceps dead 👌🏽💪🏽😵‍💫

Week 1 Day 6: Legs + Biceps

Week 1: Rest Day

Week 2 Day 1: Chest + Triceps

DEAD! Already increasing weight & feeling stronger 💪🏼

Week 1 Day 2: Shoulders + Back

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