Name: Playbook - Aaron Miller - W4/D3 Pull Day
Uploaded: 2023-07-03T20:31:09.091Z
Duration: 45 min
Description: W4/D3 Pull Day

Gonna be killin' some back and biceps... let's get these gains!

- For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
- Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position.
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Pull Ups

- With your hand placed on incline bench or other stable platform, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

Focus on going heavier with each set.

DB Row

- Sitting tall, with your knees slightly bent and arms gripping the handles, pull your arms toward your hips, stopping when your elbows are bent at 90 degrees and in line with your ribs.
- Try to squeeze your shoulder blades at the top of each row.

Cable Seated Low Row

- Stand tall, with feet hip width apart, knees soft and hips bent slightly.
- Grab the cable rope or bar attachment from overhead, and pull toward your thighs with slight bending at the elbows.
- Maintain engaged abs to avoid arching, and reach back to the starting position slowly.

Cable Lat Pull Thru

- Start by sitting tall, with your hands slightly wider than shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Lat Pull Down

- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.

EZ Bar Cable Curl

- Stand between a couple of high pulleys and grab a handle in an arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
- Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
- Slowly bring back the arms to the starting position.
- Repeat for the recommended amount of repetitions.

Superman Curl

- Start by standing straight with a weighted plate held by both hands and arms fully extended. For the best results, grab the weighted plate at 3:00 and 9:00 o'clock position.
- Your feet should be shoulder width apart from each other and the weighted plate at your thighs. This is the starting position.
- Slowly lift the plate up while keeping the elbows in and the upper arms stationary until your biceps and forearms touch while exhaling. The plate should be evenly aligned with your torso at this point.
- Feel the contraction for a second and begin to lower the weight back down to the starting position while inhaling
- Repeat for the recommended amount of repetitions.

Plate Curls

W4/D3 Pull Day

Kicked my ass.  First time back in the gym in a while.  Thanks bro!

Mike

Csusb2014!

Vitor

W1/D1 Leg Day

This was my first workout with the program cause I like to do chest day on Sunday’s(gym is less busy) and honestly it was the best chest day I’ve had in awhile. I consider myself pretty experienced in the gym and I’ve been following Aaron for awhile so I was curious about his workout plan. Excited to workout for the week after todays successful gym session!

Dillon

uer1992

W1/D2 Push Day

Mark

Man these workouts are killer glade I got this app

Robbie

It was incredible, I really felt the work on my body.

Brian

W1/D3 Pull Day

kade

Awesome! Had to skip the hangin knee ups… sore from yesterday 😂

Brax

W1/D4 Legs Day (Hamstring focus)

Alberto Moreno

W1/D5 Push Day (Shoulder focus)

Adam

I meant to put 5 😩😂 Great Pull Day! 💪🏽

Prince

W1/D6 Pull Day

W2/D1 Leg Day

Went heavier weight today & man my chest & arms are on 🔥🔥🔥 thank youu!

W2/D2 Push Day

Skipped the last three cuz our machine broke 🥲

Gonna do the arm day mod now 💪🏼

W2/D3 Pull Day

W2/D4 Legs Day (Hamstring focus)

W2/D5 Push Day (Shoulder focus)

W2/D6 Pull Day

W3/D1 Leg Day

Chest/Triceps wasn’t usually one of my favorite days.. but after I started training with you, man I am feeling that burn & I like it! Thanks! 🔥👏🏽

W4/D3 Pull Day

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