Name: Playbook - Taylor Mei - Upper Body: Back & Arms
Uploaded: 2024-04-01T13:08:26.855Z
Duration: 45 min
Description: Upper Body: Back & Arms

candice

Shawna

Augusto

Silvena

Olga

Use eccentric/concentric techniques to get it done #tuesdaymorningroutine 💛

yangBAE

BACK:
Pull-ups max reps 
Pull -ups 5 x 1/2 max number 

BB bent over rows 4 x 10-12
Cable wide lat pulldown 4 x 12-15

Assisted chin-ups 3 x 15
Cable neutral lat pulldown 3 x 10-12 

Cable side saddle lat pulldown 3 x 10-12 
Cable rear delt fly 3 x 15 

DB SA row 3 x 10
Cable straight arm pulldowns 3 x 15 

ARMS: 
BW skull crushers 3 x 12-15
Modified Pseudo push-ups 3 x 12-15

Cable tricep extensions 3 x 15 
Cable bicep curls 3 x 15

Pull-ups max reps 
Pull-ups 5 x 1/2 max rep number

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

Superset A

BB bent over rows 4 x 10-12
Cable wide lat pulldown 4 x 12-15

- Grip the BB strong in both hands
- Hinging at the hips and core tight 
- Pulling BB towards the hips and return back to starting positing
- Angle the elbows at 45 degrees and squeeze shoulder blades together at the top

Gym BB Bent Over Rows (underhand)

- Pull towards the top of your chest 
- Lean back slightly as you pull down
- Engage your lats as you pull down

Lat pulldown (wide)

Superset B

Assisted chin-ups 3 x 15 
Cable neutral grip lat pulldown 3 x 10-12

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted chin-ups

- Gripping the attachment slightly wider the shoulders
- Initiating the pull by retracting shoulder blades
- Pull so that the attachment reaches sternum (to of the chest)
- Slightly lean back with a tight core and keep feet grounded

Gym Lat pulldown (neutral grip)

Superset C

Side saddle lat pulldowns 3 x 10-12 
Cable rear delt flys 3 x 12-15

Gym Lat pulldown (side saddle)

- Set cables at shoulder height
- Feet shoulder width apart and holding the cables in each hand
- Relax the traps and extend arms outwards and squeeze shoulder blades together

Gym Cable rear delt fly (shoulder height)

Superset D

DB SA row 3 x 10 
Cable straight arm pulldowns 3 x 15

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- Set cables high 
- Maintaining straight arms and pulling rope or bar to the hips
- Focus on pulling from the lats and maintaining a tight core

Gym Cable straight arm pull downs

Superset E

BW skull crushers 3 x 12-15 
Modified Pseudo Push-ups 3 x 15

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

Bodyweight Skull Crusher

- Maintain flat hips and position so your fingers face your body
- Shoulders should be infant of hands and elbows tight to your side
- Breathing in on the way down and out on the way up

Modified pseudo pushups

Superset F

Cable tricep extensions 3 x 15 
Cable bicep curls  3 x 15

- Setting the cable high with rope attachment
- Keeping arms close to sides, and traps relaxed
- Extending arms down and then bringing them up to 90 degrees

Cable tricep extensions

- Curl the attachment up toward your shoulders, engaging your biceps
- Extend your arms, lowering the weight with control

Cable bicep curls

Superset G

Upper Body: Back & Arms

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Upper Body: Back & Arms

Community

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