Paul Carter | Hypertrophy | Education on Instagram: "Total back training 101: - 1. Lats - shoulder adduction and extension Adduction - wide grip pulldowns Extension - parallel grip pulldowns and lat rows where the arm is in tight to the body The lats don’t pull the arm behind the body so in a lat row, the ROM is over when the arm is in line with the torso - 2. Traps - scapular retraction, elevation Retraction - Rows with a shoulder abduction angle from 45-90 to disadvantage the lats Shrugs - kel

memes and movies account on Instagram: "sharks scares me 💀 🎥 47 meters down: uncaged: Four teenage girls go on a diving adventure to explore a submerged Mayan city. Once inside, their rush of excitement turns into a jolt of terror as they discover the sunken ruins are a hunting ground for deadly great white sharks. With their air supply steadily dwindling, the friends must navigate the underwater labyrinth of claustrophobic caves and eerie tunnels in search of a way out of their watery hell. �