Name: Playbook - Pierre Dalati - W1/D1 Monday: Hybrid Back & Shoulders
Uploaded: 2022-05-02T16:13:13.273Z
Duration: 55 min
Description: W1/D1 Monday: Hybrid Back & Shoulders

It was amazing bro.. I really feel it and I love how everything is in order so i won’t have to just do random things in one workoit

Geovanny

Chase

Munsoor

Was on schedule so didn’t finish last workout sets but im still new and love these different variations to target diff muscles

Malcolm Mahogany

This is a hybrid back and shoulders workout focus both on calisthenics & weightlifting

*Add weight depending on your strength level

- Grab a pull up bar with a neutral grip
- Make sure to do full extension on each rep

Weighted Neutral Grip Pull Ups

- Use a bench or elevated surface to support yourself with the opposite hand
- Keep your back firm, drive your elbow upwards 
- Squeeze your lat at the top of the movement 
- Do 10 reps on each side

Bent over dumbbell rows

- Hold a hand stand against the wall
- Bend at the elbows to come down 
- Come down a couple of inches and back up

Easier progression: Pike push ups

Handstand push ups (on wall)

- Use a mid height straight bar
- Grab the bar slightly wider than shoulder width
- Row your chest up to the bar 
- Squeeze your back and come back down slowly

Australian Pull Ups

- 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

Dumbbell bent over reverse flies

- Grab a plate or dumbbell in each hand
- Shrug your shoulders upwards 
- Squeeze your traps at the top and come back down slowly

Trap Raises

Reverse Flys/Trap Raises

- With your arms extended with a weight
- Raise your upper body 
- Squeeze your lower back at the top of the movement 
- Come back down slowly

Back extensions

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

Seated side lateral raise

W1/D1 Monday: Hybrid Back & Shoulders

Zach

W1/D2 Tuesday: Hybrid Chest

I’m an athlete but new to lifting especially with legs. I got in and out no problem, felt the burn but didn’t need to overload myself. Thank you 🙏🏾

W1/D1 Monday: Hybrid Back & Shoulders

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