Name: Playbook - Adam Swanson - Pull Day (Deadlifts/Back/Rear Delts/Biceps)
Uploaded: 2023-05-07T17:44:43.700Z
Duration: 70 min
Description: Pull Day (Deadlifts/Back/Rear Delts/Biceps)

30/11/22

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

* Watch the full video to see all 3 of the variations *

Sets 1+2: Outside Shoulder Width Grip

Sets 3+4: Shoulder Width Grip

Sets 5+6: Inside Shoulder Width Grip

- Row with your elbows. Not your arms.
- Use lifting straps if your grip starts to go.
-30 seconds of rest between sets.

Front Lat Pulldowns (3 Variations)

* Hold the squeeze for 1 second at the top! *

- Maintain a slight bend in your knees at all times.
- Hinge at your hips, fall over top (keeping your back tight and spine neutral), and keep your chest out.
- Row the bar into your lower abdominals with your elbows, not your arms.
- Drive your elbows as high/far back as you can to squeeze your back HARD.

Bent Over Barbell Rows

I understand we just hit squats yesterday. If you are not feeling up for these or maybe feel fatigued in your back/legs, just resort to weighted hyperextensions.

- Maintain a neutral spine throughout the entire movement.  No rounding.
- Don’t tuck your chin in and don’t look up to the ceiling. Try to look straight ahead and focus.
- Before pulling the bar, make sure you internally rotate your elbows and squeeze your triceps in.
- Keep that chest high and shoulders pinned back/down.
- Take a deep “belly breath” to brace your core before lifting.

Conventional Deadlifts

* Drop the last two sets in half and go till failure! *

- Maintain a slight bend in your knees at all times.
- Keep your chest high and shoulders back.
- Row with your elbows, not your arms.
- The further you can drive your elbows back without leaning with your torso, the more back activation you will feel!

Seated Cable Row

* 1 Second Squeeze At The Top*

- Hold onto the barbell with a shoulder width hand positioning.
- Shrug as if you were to be saying “I don’t know” 🤷🏼‍♂️.
- Hold the squeeze at the top, make a funny face, and slowly control back down into a stretch.

Barbell Shrugs

*2 Second Squeeze*

- Row the rope towards your forehead. 
- Keep your elbows pointed high.
- Drive your elbows back towards the wall behind you.
- Fight the resistance back into a complete stretch, locking out your elbows to feel the stretch in your rear delts.

Seated Rope Facepulls

- Keep your arms parallel with the floor at all times.
- Pull the band apart using your rear delts until It hits your neck/upper chest.
- Fight the resistance back to where you started, not allowing the band to go slack. Maintain tension in the band at all times.

Banded Neck Pull Aparts

Trap/Rear Delt Tri-Set

* Hold the squeeze at the top for 2 seconds! *

- No swinging.
- Hinge at the elbows and just use your biceps.
- Keep palms facing in front of you throughout the entire movement.

Seated DB Curls

*Hold The Squeeze For 1 Second Each Rep*

- Position yourself away from the direct line of the cable. 
- Lead with the palms of your hands to increase the engagement of your biceps.
- Curl the bar down behind your head, hinting at the elbows, and not using any bit of your shoulders.

Lying Guillotine Cable Curls

Bicep Compound Set #1

* Hold the squeeze for 2 seconds at the top of each rep! *

- Lock your elbows in front of you and to the sides. 
- Hinge at your elbows.
- Push through the palms of your hands to drag the bar up with your biceps. 
- Fight the resistance all the way down into a complete stretch.

Incline Cable Curls

- No swinging.
- Hinge at the elbows and just use your biceps and tops of forearms to move the weight up and into a squeeze.

Seated DB Hammer Curls

Bicep Compound Set #2

Pull Day (Deadlifts/Back/Rear Delts/Biceps)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Lower Body (Quad Focused)

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Pull Day (Deadlifts/Back/Rear Delts/Biceps)

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