Name: Playbook - Rebecca Wales - Back and Shoulders
Uploaded: 2023-06-07T22:19:41.233Z
Duration: 70 min
Description: Back and Shoulders

4 sets- 
Single Arm High Row Machine (15/15/15/15 - each arm)

4 sets- 
Lat Pull down
(12-15 each set)

4 sets- 
Straight Arm Pull Down
(15/15/15 drop and go to fail/15 drop and go to fail)

4 sets- Superset-
Seated Alternating Front Raises
(15/15/15/15 - each arm and you’re alternating so 30 total each set)
Standing EZ Bar front raise 
To failure each set

4 sets-
Heavy lateral raises
(15-18 reps each set)

4 sets- Superset-
Rear Delt Machine Flye (12/12/12/12)
Prone incline rear delt flye (to failure each set)

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position

Plate loaded machine high to low row

- 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

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control

EZ-bar underhand grip front raise

Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Lean into an incline bench, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Back and Shoulders

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