Name: Playbook - Nicole McCahan - W4/D2 Back & Shoulders
Uploaded: 2023-02-17T01:59:57.132Z
Duration: 45 min
Description: W4/D2 Back & Shoulders

Week 4 | Day 2
Back & Shoulders

1. Dumbbell Pullovers
3 sets X 10 reps

2. Front/Lateral Raises
3 sets X 8-10 reps

3. Renegade Row
3 sets X 8-10 reps (each side)

4. Upright Row (Kettlebell)
3 sets X 10 reps

5. Bent Over Row (Overhand) (Bar)
3 sets X 10 reps

- 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

- Raise the dumbbells until you reach shoulder height out in front of you
- Lower with a slow and controlled movement
- Then raise the dumbbells to the side of of your until you reach shoulder height
- Lower with a slow and controlled movement

1 front 1 lateral raise = 1 rep

8-10 reps X 3 sets

Use a lighter weight for this exercise.

Front/Lateral Raises

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

8-10 reps (each side) X 3 sets

To modify this exercise you can drop down to your knees.

Renegade Rows

- Hold the kettlebell in front of you
- Raise to upper chest level
- Lower down controlled

Upright Row

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

W4/D2 Back & Shoulders

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