Name: Playbook - Nickolas Venuti - Back/Shoulders A
Uploaded: 2023-11-24T01:10:55.732Z
Duration: 80 min
Description: Back/Shoulders A

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Superset with lateral raises

- 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

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Machine lateral raises

Superset with reverse pec dec 

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

Superset with single arm pull downs

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

Leaning cable side raise

- 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

Single arm d-handle lat pulldown

- Bend over to 90 degrees, holding the cables criss-crossed in each hand 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Back/Shoulders A

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