Name: Playbook - Stefan Petrov - W4/D6 Back & Rear Shoulders
Uploaded: 2022-03-05T09:19:20.095Z
Duration: 90 min
Description: W4/D6 Back & Rear Shoulders

Oscar Yepes

Victor

- Deadlift 4 x 12
- Pull Ups 4 x MAX
- Pull Down Machine (Wide Grip) 3 x 12
- Pull Down Machine (Close Grip) 3 x 12
- Bent Over Barbell Rows 4 x 12
- Seated Low Row Machine 4 x 12
- Cable Face Pulls 3 x 15
- Butterfly Reverse 3 x 15
- Bent Over Lateral Raises 3 x 12-15
- Hyper Extensions (weighted) 4 x 10

- Hold the bar with the bar over your feet
- Keep a neutral spine
- Engage your lats and pull up
- Reach full extension

Deadlift

- Grab the bar a little wider than shoulder width
- Pull your chin to the bar engaging your lats
- Don’t use your legs like momentum 
- alternatively do Assisted Pull Ups or Pull Down Machine

Regular Pull Up

- Hold the bar just outside shoulder width
- Pull the bar down
- Lean back slightly 
- Engage your lats as you pull

Pull Down Machine (Standard)

- Hold the triangle grip
- Pull towards the top of your chest ad you lean back slightly 
- Pause engaging your back
- Return to the initial position

Close Grip Pull Down

- Hold the bar with your palms facing away from you
- Pull the barbell up keeping your elbows close to your body
- Pause engaging your lats
- Lower slowly

Bent Over Barbell Row

- Keep a slight bend at the knee
- Pull towards you engaging your back
- Pause and return to the initial position

Seated Low Row Machine

- Hold the bar with your palms facing the floor
- Pull towards your forehead 
- Pause and return to the initial position
- Engage your traps and upper back

Cable Face Pull

- Keep a slight bend at the elbow
- Bring your arms out engaging the back of your shoulders
- Pause and return to the initial position

Butterfly Reverse Machine

- Bend over to focus on rear delts 
- Raise your arms engaging the back of your shoulders

Lateral raise for rear shoulders

- Place your thighs on the pads
- Keep a neutral spine and your chin down
- Raise your upper body
- Engage your glutes at the top

Hyper Extension

W4/D6 Back & Rear Shoulders

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W4/D6 Back & Rear Shoulders

Community

More workouts from Stefan Petrov