Name: Playbook - Raquel Santos - BACK & SHOULDERS
Uploaded: 2024-03-21T05:32:58.538Z
Duration: 65 min
Description: BACK & SHOULDERS

9/30 & 10/7

1️⃣ SUPERSET 
- Pendlay row with slow eccentric - 5x5 (6s eccentric)
- Pull ups (assisted if needed) - 5x5

2️⃣ SUPERSET 
- single arm bent over rear delt row - 3x10 each side 
- Cable straight arm pulldown- 3x30

3️⃣ SUPERSET
- Single arm push press - 4x8 each side
- DB pull through - 4x30s

4️⃣ TRISET
- Seated cable face pull - 3x20
- Sir Charles lateral raise - 3x10-12
- Mid grip lat pulldown - 3x12

Pendlay row with slow eccentric

Pull up (assisted or regular)

Superset 1

Single arm bent over rear delt row

Cable straight arm pulldown

Superset 2

Single arm DB push press

DB pull through

Superset 3

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

Sir Charles lateral raise

Lat pulldown

Triset

BACK & SHOULDERS

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

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