Name: Playbook - Raquel Santos - Back & Shoulders
Uploaded: 2023-02-26T01:13:09.685Z
Duration: 70 min
Description: Back & Shoulders

6/10

Warm up: 3x10 pull ups

1️⃣ SUPERSET 
- Cable rope straight arm pulldowns - 3x12
- Face pulls - 3x15

2️⃣ Barbell Deadlift to bent over row - 4x10

3️⃣ SUPERSET 
- Single arm lat pulldown - 3x10 each side
- Single arm shoulder press - 3x10 each side

4️⃣ SUPERSET 
- Seated cable row - 3x10
- DB bent over reverse flies - 3x12

5️⃣ TRISET 
- Single arm DB row - 3x10-12 each side 
- Lateral raises - 3x10-12
- Barbell upright row to front raise - 3x10-12

(OPTIONAL) FINISHER: Jumping pull ups - 5x5 (10s rest)

Pull ups (assisted or unassisted)

- Cable rope straight arm pulldowns - 3x12
- Face pulls - 3x15

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

Cable rope straight arm pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Superset 1

Deadlift to bent over row

- Single arm lat pulldown - 3x10 each side
- Single arm shoulder press - 3x10 each side

Single arm lat pulldown

Single arm shoulder press

Superset 2

- Seated cable row - 3x10
- DB bent over reverse flies - 3x12

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Dumbbell bent over rear delt flyes

- Single arm DB row - 3x10-12 each side 
- Lateral raises - 3x10-12
- Barbell upright row to front raise - 3x10-12

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

One arm dumbbell rows

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

Dumbbell lateral raises

Barbell upright row to front raise

Triset

Jumping pull ups

Back & Shoulders

W3: Shoulders & Arms

W3: Back & Bis

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

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

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