Name: Playbook - William Everett - Back, Bi, and Shoulders
Uploaded: 2022-11-06T17:26:43.402Z
Duration: 85 min
Description: Back, Bi, and Shoulders

Jacob Stidham

- Slight bend of knees 
- Pull elbows behind you 
- squeeze the back

Straight arm pullover

- Grab the bar as wide as desired 
- Pull chest towards the bar with lats engaged

Wide pull up

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Wide grip cable row

- Set bench to an incline 
- Place chest on the bench 
- Pull elbow down towards hips 
- Squeeze the lat
- Work both sides

Chest supported single arm lat pulldown

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

Seated side lateral raise

Overhead Press

- Grab dumbbell in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Db rear delt fly

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Back, Bi, and Shoulders

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