Name: Playbook - Rachel Nicole - Shoulders + Back💪🏼
Uploaded: 2023-01-07T13:57:37.605Z
Duration: 45 min
Description: Shoulders + Back💪🏼

Great workout! Just what I needed to get back into weight training

Clarissa

Katie

Description:
A killer delt + back day that I’m still recovering from. 🥵

Notes: 
Superset exercises done back to back for 1 complete round. 
On unilateral movements complete both sides before moving on.

Super set between lateral raises and single arm rows for 3 rounds and 1 min rest between rounds. 
Complete both sides of single arm rows at the same rep range.

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Single Arm Bent over dumbbell rows

Super Set 1

Superset between military press and straight arm pull downs for 3 rounds. 
Rest for 1 minute between rounds.

DB Military Press

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Straight Arm Pulldown

Super Set 2

Rainbow Lateral Raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Shoulders + Back💪🏼

Do we go up in weight? 
Maybe some alternative for things incase people need to improvise

Yohana Lara

Chest + Shoulders

Warning: don’t do this workout on days you are washing your hair. 😂Seriously, this was a great. I also love the videos because it shows you proper form, and helped me realize there are two exercises I’ve always done wrong.

Angie

Back + Arms

Off work early, worked out in scrubs but got it in!! Hope you are having the best day!! Enjoy your summer!! Time speeds away from us mommas!!!

Bailey

Back + Biceps

Toned Arms AMRAP

Tiffany

Taylor

Shoulders, Biceps + Triceps

Now let’s get them shoulders😉Hope you are getting settled❤️

Quick weekend away and now a week later I’m back at it! Gunna add some shoulder work tonight too!

Push Pull Day [chest, biceps + back]

Chest + Arms [Tris + Bis]

Chest + Arms

I love this workout! Not only is it an a** (or upper body) kicker, but I love that most of it is in one machines are, so you don’t have to walk around from one machine to the next.

Back + Arms💪🏼 [triceps + biceps]

Totally Toned Arms💪🏼

I love a good upper body workout that makes me sweat! This was a great workout to get my day going!

Shoulders + Back💪🏼

Community

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