Name: Playbook - Richard Duchon - week 1 back & rear delts
Uploaded: 2021-11-30T00:38:33.092Z
Duration: 75 min
Description: week 1 back & rear delts

Adrià

Chifo

Victoria

Emanuel

Rudy

Darrell Jebb

Valentin

- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Bent-over Barbell

- Start by sitting tall, with your hands slightly wider than shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Lat Pulldown

- For this exercise you will need access to a low pulley row machine with a V-bar. Note: First sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscle hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat

Seated Cable Row

Rear delt cable fly

-Stand on the ground in front of a pullup bar.
 - Reach up and grab the bar with an overhand grip outside shoulder width.
 - Pull yourself up until your chin goes over the bar and then lower yourself with control back to the starting position.
 - Repeat

week 1 back & rear delts

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