Name: Playbook - Nickolas Venuti - Back/Shoulders B
Uploaded: 2023-11-24T01:10:55.749Z
Duration: 75 min
Description: Back/Shoulders B

landon

Solomonel

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Machine seated shoulder press

Superset with close grip row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

hammer strength neutral row

- 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

Superset with single arm rows
Drop set last set

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

Machine lateral raises

Drop set last set

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm row

Superset with bent over reverse flys 

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Back/Shoulders B

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