Name: Playbook - Sabrina Nicole - W3/D2 Back & Shoulders
Uploaded: 2023-02-05T15:14:46.648Z
Duration: 45 min
Description: W3/D2 Back & Shoulders

- 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

W3/D2 Back & Shoulders

Dana

Love you!! Thank you! That was an amazing workout 💪🏽🫶🏽🫵🏽

Johanna

W1/D1 Quads, Glutes

Jennifer

Kayla

Cheyenne

W1/D2 Back & Shoulders

Megan

Stephanie

Vanessa

W1/D4 Hamstrings & Glutes

W1/D5 Chest & Shoulders

Chloe

W1/D6 Glutes

W1/D7 Shoulders & Arms

W2/D1 Quads, Glutes

W2/D2 Back & Shoulders

W2/D4 Hamstrings & Glutes

W2/D5 Chest & Shoulders

W2/D6 Glutes

W2/D7 Shoulders & Arms

W3/D1 Quads, Glutes

W3/D4 Hamstrings & Glutes

W3/D5 Chest & Shoulders

W3/D6 Glutes

W3/D7 Shoulders & Arms

W4/D1 Quads, Glutes

W4/D2 Back & Shoulders

April

W4/D4 Hamstrings & Glutes

W4/D5 Chest & Shoulders

W4/D6 Glutes

W4/D7 Shoulders & Arms

W3/D2 Back & Shoulders

More workouts from Sabrina Nicole