Name: Playbook - Shailey and Sammy Collier - 90 minute UPPER BACK
Uploaded: 2022-02-08T20:44:11.936Z
Duration: 90 min
Description: 90 minute UPPER BACK

Both movements executed consecutively with no rest in between equals one superset.
* The first 3 sets increasing weight. The last two sets HEAVY to failure

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Hammer strength high row

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

High Row superset

Both movements executed consecutively with no rest in between, equals one superset

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row. Increasing weight each set.

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

1 arm hammer strength low row.Each arm to failure is one set

Superset

- Grab the bar with your palms facing forward with a wide grip
- Lean back to emphasize traps and rear delts, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your upper back as you pull
- Pause and return to the initial position

lat pulldown/UPPER BACK FOCUS . Increasing weight each set

- Adjust cables to chest height
- With slightly bent arms use your back/rear delts to pull your arms back
- Slowly release

Cable reverse fly. Increasing weight each set.

90 minute UPPER BACK

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

Woooo that kicked my butt! Loving the workouts so far!

Jamie Maurer

90 minute GLUTE/HAMSTRINGS

90 minutes HEAVY BICEPS/LIGHT LEGS

60 minute UPPER BICEPS

60 minutes TRICEPS/ABS

45 minute BACK DEFINITION

90 minute UPPER BACK

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