Name: Playbook - Sabrina Nicole - W1/D2 Back & Shoulders
Uploaded: 2022-12-23T22:41:16.294Z
Duration: 45 min
Description: W1/D2 Back & Shoulders

Jenniferlynn

Stephanie

can’t feel my shoulders 🙈🙈🙈 best pump thooo

kelsie

- Wide grip Lat Pull downs 12, 12, 12, 12
- Close grip pull down row 12, 12, 12
- Seated cable row 15, 15, 15
- Lateral Raises 25, 25, 25
- Dumbbell shoulder press 12, 12, 12, 12
- Upright Row 15, 15, 15

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Keep a slight bend at the elbows
- Raise until you reach shoulder height
- Lower with a controlled motion

Side Lateral Raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Hands shoulder width apart and raise to upper chest level

Upright row

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