Name: Playbook - Raquel Santos - FRI 10/21 - BACK & SHOULDERS (At Home)
Uploaded: 2024-03-21T05:32:58.593Z
Duration: 60 min
Description: FRI 10/21 - BACK & SHOULDERS (At Home)

1️⃣ SUPERSET 
- Overhand grip bent over row - 5x10 (home modification: use dumbbells)
- Bent over crescent row - 5x15

2️⃣ SUPERSET 
- Single arm rear delt row with hold at top into regular single arm bent over rows - 4x20 each side (10 rear delt rows into 10 regular rows)
- Standing overhead press pulses - 4x20

3️⃣ SUPERSET 
- Single arm rear delt fly - 3x10 each side
- KB or DB Pullover - 3x15

4️⃣ SUPERSET 
- Seated DB snatch - 3x15 each side
- Standing T raise - 3x20 (10 lateral to front raises into 10 front to lateral raises)

Overhand grip bent over row

Bent over crescent row

Superset 1

4x20 each side (10 rear delt rows into 10 regular rows)

Single arm rear delt row with hold at top into regular single arm bent over rows

Standing overhead press pulses

Superset 2

Single arm rear delt fly

KB Pullover

Superset 3

Seated DB snatch

Standing T raise

Superset 4

FRI 10/21 - BACK & SHOULDERS (At Home)

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

FRI 10/21 - BACK & SHOULDERS (At Home)

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