Name: Playbook - Albert Pepaj - W1/D2 Pull
Uploaded: 2022-03-19T15:45:21.891Z
Duration: 90 min
Description: W1/D2 Pull

Leandro Messias

Jahangir

Dominique

- Start by pressing your chest against machine as you grab the handles with lengthened arms 
- Bend at the elbows as you row the machine up towards your chest 
- Squeeze in between the shoulder blades at the top 
- Keep your chest pressed against machine throughout

Machine Chest Supported Row

- Stand in a staggered stance and place on arm on a stable surface 
- Keeping your spine in neutral, lengthen DB towards the ground 
- Row DB towards your hip as you squeeze into the upper back

DB Row

- Grab bar with a grip that's slightly wider than shoulder width 
- Bend at the elbows as you lean back slightly and bring the bar down towards your chest 
- Release the bar with control as you return to start 
- Keep your spine in neutral and core engaged throughout

Lat PD

- Stand with feet together and hips hinged 
- Lengthen the arms so that they are in line with your ears
- Pull the rope towards your hips as you engaged the lats and upper-mid back 
- Bend the elbows slightly as you pull 
- Keep your spine long and core engaged throughout

Straight PD

- On an incline bench, start with your arms down by you sides with your arms rotated so your palms face out 
- Bend at the elbow and bring the weights towards your shoulders as you activate the bicep 
- Stabilize at the elbow 
- Move in a slow and controlled manner

Incline DB Curl

- Sit at the end of a bench and lean forward with a long spine 
- Lengthen your arms down by your sides on an angle 
- Row the elbows up and back as you engage the rear delts 
- Play with the angle of your elbows so that you feel it in the back of your shoulders 
- Keep your spine in neutral throughout

DB rear delt flies

Superset

- Press the back of your arms against the padding as you curl the barbel towards your shoulders 
- Hold for 2s at the top 
- Keep elbows stabilized throughout

Preacher Curl

W1/D2 Pull

AJAQ

Awesome!! 
Day One has been completed! and I’m feeling your workouts and app has come into my life at the right time and will help me change my body and mind to live a happier, healthier life!!
Thank you so much!

W1/D2 Pull

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