Name: Playbook - William Everett - Back, Bi, Delts
Uploaded: 2022-11-06T17:26:43.388Z
Duration: 85 min
Description: Back, Bi, Delts

Intense back, bicep, and shoulder workout

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- once you complete the first exercise you start the second immediately

- place hands on the pull bar wider the shoulder width 
- retract scapula and pull chest towards the bar

Wide Pull Up

Pull toward the belly button while driving the elbow back

The amount of reps is for both sides

Seated Unilateral Cable Row

Back superset

- Lean back until about 45 degrees
- Pull the rope down to the bottom of your chest 
- Engage your back as you pull down 
- Reverse the motion to return to the initial position reaching full extension

Rope pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Stand with feet shoulder width apart
- Press directly up overhead
- Lower slowly back to starting position

Barbell Shoulder Press

- Bend at the knees slightly
- Press the dumbbell up until your reach full extension 
- Lower slowly
- Reps provided are for both arms

Single arm shoulder press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

-Pick a number between 1-10 
-example you pick 7 you have to curl 1/7 then 2/7, and then 3/7 of the way until you reach a full rep at 7/7 which will be one complete rep. You will always start from the bottom.
-after you hit your 7 you will then do the same thing with 6 until you get all the way down to 1

Pie curls

- base shoulder width apart 
- use full range of motion
- try to keep shoulder from swaying too much
- reps provided are for both arms

Back, Bi, Delts

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