Name: Playbook - Nicole McCahan - W2/D2 Back & Shoulders
Uploaded: 2023-02-17T01:59:57.103Z
Duration: 45 min
Description: W2/D2 Back & Shoulders

Week 2 | Day 2
Back & Shoulders

1. Alternating Front Raises
3 sets X 8-10 reps (each side)

2. Bent Over Row (Bar) (Underhand)
3 sets X 10 reps

3. Lateral Raises
3 sets X 8-10 reps

4. Reverse Flies
3 sets X 10 reps

5. Shoulder Press (Standing)
3 sets X 10 reps

- Raise until you reach shoulder height
- Lower with a controlled movement

8-10 reps on each side X 3 sets

Alternating Front Raises

- Bend over at 45 degrees 
- Hold the back with inside of the wrists facing out in front of you 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Row (Bar) (Underhand)

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

Lateral Raises

- 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 back at an angle 
- Lowering with control back to starting position

Reverse Flies

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

W2/D2 Back & Shoulders

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