Name: Playbook - Sculpted by Brandt - Chest, Delt focus with Biceps & Triceps + Remedial Back
Uploaded: 2022-03-30T15:53:12.319Z
Duration: 52 min
Description: Chest, Delt focus with Biceps & Triceps + Remedial Back

Remedial Back work are exercises that help improve the initial pull (like in the start of the pull-up) by building the smaller supportive scapular muscles. 

I also threw in an gymnastic back exercise that is a sweet muscle builder! 

Overall awesome upper body session!

30 degree incline db bench press @ 2121; rest 40

Reverse Shrugs @ 2121; rest 90
*add weight when ready

@2121 tempo

First 2 sets are Top Sets meaning your hardest sets. 
Last 2 sets are your back off sets, meaning lower the weight and focus on squeeze and technique.

30 Degree Incline Db Bench Press

Like a turtle poking their head in the shell and out of the shell. Focus on straight arms and pulling with the mid back by pulling the shoulder blades up and down.

Hanging Reverse Shrugs

Super Set

Frontal Plane Db OHP @ 2020; rest 40sec

Scap Pulls @ 2011; rest 45sec

With this press it is all about pinching the shoulder blades and opening up the chest. Keep the hands on neutral grip. Pretend you are press up and down the Frontal Plane of your body aka the front and back halves.

Frontal Plane Db OHP

This is an advanced movement. You must brands your shoulder blades down and pull with the Lats and straight arms. 

Substitute 
If you do not have these you can use a band around your butt. 
You could also do Cable Straight Arm Pulldowns.

Scap Pulls Straight Arms

Drac Raises @ 1011; rest 20sec

Tricep Skull Crushers 1 1/4 reps bottom partials; rest 20sec

SA Db Scott Bicep Curls @ 2011; rest 60

Drac Raises

1 1/4 reps bottom partial means
Lower to bottom, then do 1/4 rep, then lift back to top, that is a full rep.

Tricep Skull Crushers 1 1/4 reps bottom partials

SA Single Arm. 
Start with weaker arm, that is the weight you use.

SA Db Scott Bicep Curls

Tri Set

Rear delt focus 
Go back and forth until done. 
Do not rest more than 20 seconds between sets.

Chest, Delt focus with Biceps & Triceps + Remedial Back

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