Name: Playbook - Richard Duchon - week 5 back & rear delts
Uploaded: 2021-11-30T00:39:23.642Z
Duration: 75 min
Description: week 5 back & rear delts

Tara

Barbell row

single arm lat pulldown

- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

Single Arm Dumbbell Row

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

Cable rope pullover

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

superset

week 5 back & rear delts

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Chifo

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week 3 back & rear delts

week 4 back & rear delts

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week 5 back & rear delts

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