Name: Playbook - Aaron Miller - W4/D6 Pull Day
Uploaded: 2023-07-03T20:31:09.106Z
Duration: 45 min
Description: W4/D6 Pull Day

LET'S ATTACK THE BACK... it stands no chance... ;)

Also, let's not forget about the biceps we are going to take care of as well. Let's get these gains, my friends.

- 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

- 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

- With your chest flat on an incline bench and a dumbbell in each hand, pull the dumbbells to your hips, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.
- Try to squeeze your shoulder blades at the top of each row.
- One arm at a time.

DB Unilateral Chest Supported Row

- Position pulley to be slightly above your chest height, attach single cable handle. 
- Your arms should be extended and parallel to the floor with the elbows close to ribs.
- Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
- Pull the cable attachment with your "elbow", and keeping arm close to torso while retracting shoulder blades with each rep. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
- Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Unilateral Cable Row

- 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

- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.

Rope Cable Curl

- Start by standing tall, holding a dumbbell in each hand with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

DB Curls

W4/D6 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 💪🏼

W4/D6 Pull Day

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