Name: Playbook - Sculpted by Brandt - Back, Delts & Arms: Top Set
Uploaded: 2022-03-22T17:48:45.391Z
Duration: 45 min
Description: Back, Delts & Arms: Top Set

SculptedbyBrandt

A. Seal Row 
B. Db Seated OHP
C. Pendlay Row Neutral Grip
D. Super Set
Tricep extensions
Pearl Rope Extensions
C. Delt's and Biceps Super Set
Db High Pulls
Hammer Curls

Chest supported row with the goal of targeting the upper back. Aim your row for mid to low chest. 
Top Set:
Set 1
Your heaviest set will be your 1st set of 6 reps! 
Back off Sets:
Set 2 x 10% off Top Set
Set 3 x 5% off 2nd set
Set 4 x 0-2.5% off 3rd set

The goal of Back Off sets are to keep the Focused Intent on the muscle contraction.

Seal Row *Upper Back Focus

OHP Over Head Press 

Top Set:
Set 1
Your heaviest set will be your 1st set of 6 reps! 
Back off Sets:
Set 2 x 10% off Top Set
Set 3 x 5% off 2nd set
Set 4 x 0-2.5% off 3rd set

The goal of Back Off sets are to keep the Focused Intent on the muscle contraction.

Db Seated Overhead Press

Top Set:
Set 1
Your heaviest set will be your 1st set of 6 reps! 
Back off Sets:
Set 2 x 10% off Top Set
Set 3 x 5% off 2nd set
Set 4 x 0-2.5% off 3rd set

The goal of Back Off sets are to keep the Focused Intent on the muscle contraction.

Neutral Grip Pendlay Row

Tricep Plank Presses; rest 10sec
Tricep Pearl Extensions; rest 90sec

Keep the tail tucked and abs tight and shortened.

Tricep Plank Presses

Have the cable attachment above your head when elbows are on the bench.

Tricep Pearl Extensions

Triceps Super Set

Db High Pull; rest 20sec
Alternating Db Hammer Curls; rest 90sec

Back, Delts & Arms: Top Set

Community

More workouts from Sculpted by Brandt