Name: Playbook - Alice (Pineapplebrat) Klomp - W1/D3 Pull
Uploaded: 2022-04-13T16:10:14.365Z
Duration: 60 min
Description: W1/D3 Pull

really liked this one, well rounded and made me feel strong!

Emily B

Haley

Pull day consisting of functional compound movements paired with accessory movements. Different muscles isolated more intensely each week to promote strength and size.

Shoulder Mobility Warm-up

- Keep a slight bend at the elbow
- Bring the bar straight down to your upper hips
- Engage your lats as you bring it down 
- Pause and return slowly

Lat pushdowns

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

A quick tip for these: Ensure that your pinky finger is facing the ceiling for the best contraction!

DB Bicep Curl

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm bent over rows

I find that I can go a bit heavier on hammer curls, because it requires more work from your forearm as well as your bicep. Try upping your weight a bit for this one!

DB Hammer Curl

We’re beginning with cable face pulls for this workout to target the posterior (rear) deltoid. Focusing on the rear delts helps to create a round and full look to the shoulders!

W1/D3 Pull

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