Name: Playbook - Nickolas Venuti - BACK/SHOULDERS A
Uploaded: 2023-12-06T22:06:16.544Z
Duration: 70 min
Description: BACK/SHOULDERS A

Preform Upper body pre workout in stretching/mobility category with 5 minutes on the bike

Workout 

Machine shoulder press

Superset 
Lat pullover
(Go to complete failure last set)
Reverse pec deck flies
(Go to complete failure last set)

Superset
Dual underhand lat pulldown
(Dropset last to failure)
Machine lateral raises
(Dropset last to failure)

Kneeling single arm pulldowns
(Go to complete failure last set)

Superset
Single arm cable reverse flies
(Go to complete failure last set)
Leaning single
(Go to complete failure last set)

Superset 
Pull ups
Hanging leg raises

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse pec deck flies

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Dual Single arm d-handle lat pulldown

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement

Machine lateral raise

- Grab the bar with an underhand grip
- 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

Cable kneeling underhand grip lat pulldown

- Keep your arms extended and focus on the back of your shoulders

Single arm cable reverse flies

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

BACK/SHOULDERS A

More workouts from Nickolas Venuti