Name: Playbook - Richard Duchon - back & shoulders
Uploaded: 2022-03-04T01:18:05.059Z
Duration: 75 min
Description: back & shoulders

Filip Svensson

Najib

Charlie

single arm lat pulldown

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

Barbell row

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. 
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. - After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- 6 Repeat this motion.

Close Grip Lat Pulldown

Dumbbell side raise

Single arm dumbbell row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Seated dumbbell shrugs

back & shoulders

Chris Ramos

Nandio

Ramis

legs & abs

Juan Resendez

Brock Mulligan

chest & arms

I just can’t the cannonball squad I just can’t 😆

Darrell Jebb

quads / calves

Alejandro

shoulders / core

Paul

Francesco

Doug

chest / arms

Andy

core circuit

Great leg workout!! 😮‍💨😮‍💨🔥🔥

Will

Arne Colman

legs (compound focus)

superset arm workout

Jordan

back / shoulders

Dennis

chest / calves

Alexandre

legs (quad focus)

Pochin Cheng

shoulders (side focus)

back & shoulders

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