Name: Playbook - Nikki Font - Back & Shoulders
Uploaded: 2024-01-09T06:11:00.135Z
Duration: 60 min
Description: Back & Shoulders

Braylee

Anne

Rach Mo

You will need

- rear Delt fly machine
- cable machine
- dumbbells
- bench
- preloaded bar

3 way lat pulldown

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

Dumbbell seated shoulder press

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- With the outside arm
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin
- stand up and bring the bar up to your chin
- lower back down to starting position
- that completes 1 rep

Bent over barbell row to upright row

Back & Shoulders

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Back & Shoulders

Community

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