Name: Playbook - Nicole McCahan - W3/D1 Back & Shoulders
Uploaded: 2023-02-17T01:59:39.185Z
Duration: 45 min
Description: W3/D1 Back & Shoulders

Week 3 | Day 1
Back & Shoulders

1. Alternating Renegade Row
3 sets X 8-10 reps (each arm)

2. Front/Lateral Raises
3 sets X 8 reps

3. Reverse Flies
3 sets X 10 reps

4. Shoulder Press (seated)
3 sets X 10 reps 

5. Dumbbell Pullovers
3 sets X 12 reps

BONUS Ab burn out
1. Tuck Crunches (no weight)
Till failure

2. Mountain Climber Twists
Till failure

- Start in plank position with dumbbells in hand
- Pull one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Repeat on the other side

1 row on each side equals 1 reps
8-10 reps on each side X 3 sets

Alternating Renegade Rows

- Holding the dumbbells in each hand keep a slight bend in the elbows at all times 
- Raise your arms straight out in front of you until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat this same motion but out to each side of you reaching should height
- Lower down slow and controlled

1 front raise and 1 lateral raise equals 1 rep
8 reps each side X 3 sets

Front/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

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

Shoulder Press (seated)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullovers

Tuck Crunches (no weight)

- From a plank position
- Drive one knee to the opposite elbow
- Repeat on the other side

W3/D1 Back & Shoulders

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