Name: Playbook - Michael Smith - BACK x REAR DELT
Uploaded: 2024-05-02T21:31:53.793Z
Duration: 90 min
Description: BACK x REAR DELT

I enjoyed it by doing a more back to back excercises

Adrian

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

Amazing workout, definitely feel a great pump.

Jose

Crazy pump. Love how the exercises are structured.

Mike

Alfonso

BACK x CHEST

Steven

Syed

Erik

SHOULDERS x ARMS

Luis Núñez

Isiah

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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