Name: Playbook - Raquel Santos - UPPER PULL (Back/Rear Delts/Bis)
Uploaded: 2023-11-19T06:15:19.531Z
Duration: 70 min
Description: UPPER PULL (Back/Rear Delts/Bis)

UPPER PULL (Back/Rear Delts/Bis)
11.17.23

*For the drop sets, you’re aiming to drop your weight by 20-40% on each drop. For example, if you started with 50 lbs, then the next drop would be between 30-40 lbs. 

1.Superset:
- Assisted chin up - 4x6-8
- Mountain climbers - 4x45s

2.Superset:
- Single arm supinated grip lat pulldown - 4x8,6,4,4 reps each side
- Wide grip straight arm pulldown - 4x12-15

3.Superset:
- Chest supported reverse flyes (drop set) - 3x10-12, drop 10-15
- Band pull apart - 3x20-30

4.Superset:
- One arm dumbbell bent over row - 3x8-10 each side
- Flat bench deadbug pullover - 3x20 total

5.Superset: 
- Cable rope curl (drop set) - 3x30 (10 reps, drop 10 reps, drop 10 reps)
- EZ bar curl - 3x10-12

Assisted chin up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Superset

4x8,6,4,4 reps each side 
*Aim to increase weight by a little on each set

Single arm lat pulldown

Wide grip straight arm pulldown

Chest supported back flyes

Band pull apart

One arm bent over row

Flat bench Deadbug pullover

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope curl (drop set) - 3x30 (10 reps, drop 10 reps, drop 10 reps)

Cable rope hammer curls (drop sets)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

UPPER PULL (Back/Rear Delts/Bis)

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)

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

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

UPPER PULL (Back/Rear Delts/Bis)

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