Name: Playbook - Raquel Santos - BACK & SHOULDERS 9/23
Uploaded: 2024-03-21T05:32:58.517Z
Duration: 75 min
Description: BACK & SHOULDERS 9/23

1️⃣ SUPERSET 
- Bent over barbell row (overhand grip) - 4x10
- Pull ups (assisted if needed) - 4x8

2️⃣ SUPERSET 
- Single arm DB row - 3x8-10 each side 
- Single arm straight arm rope pulldown - 3x10-12 each side

3️⃣ SUPERSET 
- Standing T-Raises - 3x20
- Seated single arm Arnold press - 3x8 each side 
- Standing single arm upright row - 3x10-12 each side

4️⃣ SUPERSET 
- Face pull - 4x12-15
- Wide grip lat pulldown w/3s eccentric- 4x10

Bent over barbell row (overhand grip)

Pull ups (assisted if needed)

SUPERSET

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

One arm dumbbell rows

Single arm straight arm rope pulldown

Standing T-Raises

Seated single arm Arnold press

Standing single arm upright row

TRISET

- Pull the cable towards your face with elbows flared outward

Face pulls

Wide grip lat pulldown w/3s eccentric

BACK & SHOULDERS 9/23

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

BACK & SHOULDERS 9/23

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