Name: Playbook - Alec Davila - Week 2 Day 2: Pull workout
Uploaded: 2022-06-16T23:25:23.284Z
Duration: 90 min
Description: Week 2 Day 2: Pull workout

Janet Callahan

Smith machine row

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent-over row

Seated cable row

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Week 2 Day 2: Pull workout

Nikki Peoples

Started it all over again today!  A little stronger than last time!  Love it!

Week 1 Day 1: Push workout

Rachael

Week 1 Day 2: Pull workout

Week 1 Day 3: Legs workout

Would like to see an extra evolution or two but creates a phenomenal pump as it is

Joseph Gordon

Week 1 Day 4: Chest & Back workout

Week 1 Day 5: Shoulders & Arms workout

Adding a warmup before this workout is a good idea.

Week 1 Day 6: Legs workout

Rest day

Love it!  Just what I needed is more reps!❤️

Week 2 Day 1: Push workout

My legs are shaking!  So good knowing I worked them hard!

Week 2 Day 3: Legs workout

Week 2 Day 4: Chest & Back

Week 2 Day 5: Shoulders & Arms

Week 2 Day 6: Legs

Week 2 Day 7: Rest

Week 3 Day 1: Push

Week 3 Day 2: Pull

Week 3 Day 3: Legs

Always a good one!  Love your workouts!  Very challenging

Week 3 Day 4: Chest & Back

Week 3 Day 5: Shoulders & Arms

Week 3 Day 6: Legs

Week 3 Day 7: Rest

Excellent!  My arms are burning!!A good feeling knowing I worked them hard

Week 4 Day 1: Push

Week 4 Day 2: Pull

Week 4 Day 3: Legs

Week 4 Day 4: Chest & Back

I’ve gotten stronger since the last time I did this one!  I can curl 45 lbs!!  Amazing!

Week 2 Day 2: Pull workout

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