Name: Playbook - Sierra Flint - Back & Shoulders
Uploaded: 2023-07-12T20:40:22.246Z
Duration: 40 min
Description: Back & Shoulders

Sierra

Pull-ups

Add weight with each set

With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

Seated close grip row

Unilateral neutral grip press

Superset

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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