Name: Playbook - Raquel Santos - Back & Shoulders
Uploaded: 2024-03-21T05:32:58.301Z
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

Back & Shoulders

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