Name: Playbook - Sculpted by Brandt - Back, Delt Focus with Chest & Arms
Uploaded: 2022-03-25T18:12:52.886Z
Duration: 47 min
Description: Back, Delt Focus with Chest & Arms

Upper body session focused more on Back and Delts.

Super Set 
Doing back to back exercises with the prescribed rest

If you see just one exercise like Seated Db OHP, you are to do just this exercise in straight sets.

Neutral Grip Incline Pull-ups, Rest 10sec.
Incline Close Grip Push-ups 
Rest 120sec

Use a neutral grip if you can. If not use a pronated close grip.
Wear a weight vest or add weight via a belt and plates

Neutral Grip Incline Pull-ups

Wear a weight vest or add weight via a belt and plates.

Incline Close Grip Push-ups

Super Set

Seated Wide Neutral Grip Row; rest 10sec
Incline Db Hex Press; rest 120sec

Seated Wide Neutral Grip Row

Incline Db Hex Press

Seated Db OHP
Depending on your shoulder flexibility you can hold the Db the way that feels good on the elbows and shoulders.

Seated Db OHP

Db Lateral Raises; rest 10sec
Db Bent Over Pullbacks; rest 90

Db Lateral Raises

Db Bent Over Pullbacks

Tricep Double Threat; rest 20sec
Bicep Double Trouble; rest 90sec

This is a combo of 
10 reps Lying tricep extensions 
10 reps lying tricep cheat extensions with rotation

Tricep Double Threat

6-8 Reps Db curls 
3-5 reps of jumping the weights up into top position then lowering them down for 3seconds only.

Back, Delt Focus with Chest & Arms

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