Name: Playbook - Michael Smith - BACK x REAR DELT
Uploaded: 2024-04-19T14:27:11.127Z
Duration: 90 min
Description: BACK x REAR DELT

Isiah

Jesus Campos

Charles

Jorge Gomez

Michelle

Samuel

Just found you on playbook. Love the work outs

Zachary

Devonte

John

Cardio done first thing in the morning before your first meal.

Aim to keep your heart rate at 70% of your maximum heart rate [220 - age in years] for the full time.

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

Session II: Warm Up

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Reverse Grip Lat Pulldown

One Arm Cable Row

Back Extension

Perform one set of each exercise back to back followed by the suggested rest time.

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive high and wide, squeezing your rear delts and upper back
- Pause at contraction then slowly return to starting position

High Bar Cable Row

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

superset: Row x Reverse Fly

BACK x REAR DELT

Franco

Gregory

Miguel

WELCOME TO SEASON II

Crazy pump. Love how the exercises are structured.

Mike

Alfonso

Syed

BACK x CHEST

Steven

Erik

SHOULDERS x ARMS

Luis Núñez

Bro your Leg workouts were intense. Do you have any tips to warm up the knees, like any workouts to make your knees stronger?

BACK x REAR DELT

Community

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