Name: Playbook - Rebecca Wales - Back and Rear Delts
Uploaded: 2023-05-06T01:59:48.815Z
Duration: 75 min
Description: Back and Rear Delts

3 sets-
Assisted Pull Up (to failure each set)

4 sets- 
Lat pull down (15-20 reps)

4 sets-
Seated single arm machine row (15 each arm)

4 sets- 
Pec Deck Reverse Flye (12/10/8/8)

4 sets-
Seated Cable Rope Face Pull (12 reps)

3 sets (Tri-set)
Prone incline Y raise (7)
Prone incline T raise (7)
Prone incline W Raise (7)

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y 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

- 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

Back and Rear Delts

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