Name: Playbook - Albert Pepaj - W1/D2 Pull
Uploaded: 2022-03-21T01:31:19.883Z
Duration: 75 min
Description: W1/D2 Pull

Please i have done this program for 2 months can i have the new one.
Thank you

Capajev

Not gonna lie this was not too bad. I think rear delt can be triggered better with line machine to keep that tension. I dont believe the rear delt flies are as affected. Overall pretty good upper back burn and good little bicep pump 😊

Edgar

- 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

- Hold barbell with your hands a little wider than shoulder width 
- Lift bb off the ground and bring your upper body into a tabletop position (shoulders should be at about hip height or slightly above) 
- Row bb up towards your chest as you keep your elbows pulled into the side of your body 
- As you row, lift your upper body slightly 
- Hold for 2s at the top 
- Keep your spine in neutral and core engaged throughout

Overhand BB Row

- 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

- 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

- Keeping your spine long and your feet together, lengthen one arm fully as you hold onto the cable handle behind you at a slight angle 
- Keeping the elbow stabilized, curl the cable towards your shoulder as you squeeze into the bicep 
- move in a slow and controlled manner

One Arm Cable Curl

- Lean chest against upright bench 
- Extend arms down towards the ground with palms facing up 
- Curl dumbbells up as you squeeze into your biceps

Chest Supported DB Curl

W1/D2 Pull

Endrit

Fucking brutal but achieving is the best reward!

W1/D1 Push

W1/D3 Legs

Jetmir

W1/D4 Chest / Back

This was such a good workout ngl. I felt every part of it. The rear delts though i recommended swapping that with line machine going from low to high but focusing on upper rear chest. Relax your pecs and focus on pulling with your shoulder/ back to engage rear delts!

W1/D2 Pull

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