Name: Playbook - Albert Pepaj - W3/D2 Pull
Uploaded: 2022-03-19T15:45:49.541Z
Duration: 90 min
Description: W3/D2 Pull

Love the way you always switch the workouts up

Irslam

- 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 the bar with a wide grip and sit with spine in neutral 
- Pull the bar on a angle as you squeeze in between you shoulder blades, activating your upper-mid back  
- Lean forward slightly as you release bring the bar back to starting position 
- Keep spine long and core engaged

Wide Grip Seated 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

- 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

- 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

Rope Hammer 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

W3/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!

W3/D2 Pull

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