Name: Playbook - Rebecca Wales - Back #2
Uploaded: 2023-03-16T02:17:37.070Z
Duration: 60 min
Description: Back #2

Stephanie

Happy Freakin Monday! Awesome workout!
😎 💪🔥

3 sets
Reverse incline W Raise (10)
Reverse incline rear Delt Flye (10)

4 sets
Seated cable rope face pull (12)
Seated cable rope wide row (12)

4 sets
Wide grip lat pull down (12/10/8/8)
Narrow underhand grip pull-down (10)

4 sets
Seated wide row (12/10/8/8)
Seated narrow underhand grip row (10)

3 sets
Straight arm pull down (12-15)

- Support your chest into an incline bench
- With a dumbbell in each hand flex shoulders up and back in a W motion focusing on the rear delts - Lower the dumbbells back down to starting position

Reverse incline dumbbell w raise

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

Superset

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

Cable rope wide row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Pull the attachment in towards your body with a wide grip
- 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 wide grip cable row

- Pull the attachment in towards your body with an underhand grip
- 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 underhand grip cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- you can use a rope or a bar for this exercise

Back #2

Community

More workouts from Rebecca Wales