Name: Playbook - Alec Davila - Week 3 Day 2: Pull
Uploaded: 2022-06-16T23:57:37.164Z
Duration: 90 min
Description: Week 3 Day 2: Pull

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

Chest supported dumbbell row

Single arm cable lat row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

- 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

Week 3 Day 2: Pull

Nikki Peoples

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

Janet Callahan

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

Week 2 Day 2: Pull workout

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

Week 3 Day 2: Pull

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