Name: Playbook - Roshan Balaram - Back / Traps (15.04.2023)
Uploaded: 2023-05-19T01:12:48.025Z
Duration: 70 min
Description: Back / Traps (15.04.2023)

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Ensure that your chest remains flat on the support
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Chest supported T-bar Row

- Tempo (4:0:1:1)
- 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
- Elbows flared out, focusing upper back
- Pause at contraction then slowly return to starting position

Seated machine row - flared elbow

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- 10 reps wide grip + 10 close grip

Smith machine shoulder shrugs - Wide grip to Close grip

Back / Traps (15.04.2023)

Quads/Hamstring (13.04.2023)

Chest/Forearms (14.04.2023)

Glutes/Hamstrings (16.04.2023)

Shoulder/Calves/Abs (17.04.2023)

Bicep/Tricep/Forearms (18.04.2023)

Quads/Hamstrings (20.04.2023)

Chest/Forearms (21.04.2023)

Back/Traps (22.04.2023)

Glutes/Hamstrings/Adductor/Abductor (23.04.2023)

Shoulder/Calves (24.04.2023)

Bicep/Tricep (25.04.2023)

Quads / Hamstring (27.04.2023)

Chest/Forearms (28.04.2023)

Back / Traps (29.04.2023)

Glutes/Hamstring (30.04.2023)

Shoulder/Calves/Abs (01.05.2023)

Bicep/Tricep (02.05.2023)

Quads / Hamstring (04.05.2023)

Chest / Forearm (05.05.2023)

Back / Traps (06.05.2023)

Glutes / Hamstrings (07.05.2023)

Shoulder (08.05.2023)

Bicep/Tricep (09.05.2023)

Quads/Hamstrings (11.05.2023)

Chest / Abs (12.05.2023)

Back / Calves (13.05.2023)

Glutes / Hamstrings (14.05.2023)

Shoulder (15.05.2023)

Bicep / Tricep (16.05.2023)

Quads / Hamstrings (18.05.2023)

Chest / Rear Delt / Forearm (19.05.2023)

Back/Calves (20.05.2023)

Glutes/Hamstring (22.05.2023)

Shoulder (23.05.2023)

Bicep/Tricep/Abs - 24.05.2023

Quads / Hamstring / Adductors / Abductors - 26.05.2023

Chest - 27.05.2023

Back/ Traps - 28.05.2023

Glutes / Hamstrings - 03.06.2023

Shoulders / Calves - 04.06.2023

Bicep / Tricep - 05.06.2023

Quads / Hamstring - 06.06.2023

Chest - 07.06.2023

Back - 08.06.2023

Glutes / Hamstring - 10.06.2023

Shoulder / Calves - 11.06.2023

Bicep / Tricep - 12.06.2023

Back / Traps (15.04.2023)

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