Name: Playbook - YoBoyRoy 🤙🏼 - Wings
Uploaded: 2024-08-14T16:48:20.641Z
Duration: 60 min
Description: Wings

Miles

Loved this workout! Any recomendations for a substitute for the delt machine? My departments gym is small and we don’t have this machine. Thanks!

Groot

Montana

- 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

- 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

- Place a cable pulley at a high position with a single handle attached
- Grasp the handle with one hand and take a step back 
- Keep your arm straight, with a slight bend at the elbow
- Place your feet shoulder width apart, knees slightly bent and tip slightly at your torso
- Maintaining a straight arm, pull the handle down towards you until your upper arm is by your side
- Control it back up to the starting position
- Complete desired reps then repeat on opposite side

Single Arm Lat Pulldown

- Set the appropriate weight on the weight stack and attach a V-bar to the seated row machine
- Grasp the bar with a neutral grip (palms facing in)
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack
- You should be sitting straight upright with your shoulders back
- Keeping your body in position, pull the handle into your stomach
- Pull your shoulder blades back, squeeze, pause at full muscle contraction
- Lower the weight back to starting position with control

Close Grip Row

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Delt Fly

- Sit up tall and ensure your spine remains neutral, with the dumbbells on both sides of your body
- Contract the traps to elevate the shoulders
- Squeeze hard at the top and slowly lower the dumbbells back to the starting position

DB Shrugs

Wings

Jorge

Jake

Dorito Back

I had an amazing time doing this workout. Some of the things I was unable to do exactly because of the equipment in the facility that I am using.

Trevor Black

Quicker than 60 mins (in my case) very good otherwise 🫡

Gavin Garofalo

Favorite

Caleb

2nd day done! Loved it again. No complaints at all. Can’t wait for leg day tomorrow!!

Wings

Community

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