Name: Playbook - Andrei Deiu - W1/D5 Pull
Uploaded: 2022-03-02T22:27:14.859Z
Duration: 45 min
Description: W1/D5 Pull

Abdulaziz

🥵🥵🔥🔥🔥🔥🔥💪🏻💪🏻💯

Nikhil

Gabriel

Great workout but could you mention amateurs how would work out that exercise that doing pull ups should be after good warming up cause they will get injured if they don’t .

Basem

Pull: 

- Pull-ups 
4 x Failure

Superset 
- Wide grip lat pulldown 
4 x 8-12
- Seated cable row
4 x 8-12

- Machine lat pulldown 
4 x 10-12

- T-bar row 
4 x 8-10 

-  Pec deck rear delt fly’s
3 x 10-12

- Cable bicep curls 
3 x 10-12 

- Overhead cable curls 
3 x 10-12

- EZ-bar 21’s
3 x 21

- Hang with your arms lengthened and shoulders pressed down 
- Pull your head up towards the handle bars and open through the chest

Pull-ups

- Wide grip lat pulldown 
4 x 8-12
- Seated cable row
4 x 8-12

- Get a wide grip on the bar 
- Bend at the elbows and pull the bar down towards your chest as you lean back slightly 
- Keep spine long and shoulder pressed down

Wide Grip Lat Pulldowns

- Start holding the handlebar with your arms long and your feet pressed against the machine (lean forward slightly) 
- Pull the handles to your chest as you squeeze into your back for 2s 
- Move in a slow and controlled manner 
- You can allow the shoulders to come forward slightly as you lengthen the arms in preparation to pull

Seated Cable Row

Superset

- Press your chest against the bench and find a long spine 
- Lengthen the arms as you press the bar away from you (keep your shoulders pressed down)
- Focus on pulling the bar back to start as you activate your lats

Machine Lat Pulldown

- Stand with hips a little wider than hips distance and hinge forward with a long spine 
- Start with the arms lengthened and the shoulders pressed down 
- Pull the bar towards your belly button as you squeeze the elbows in by your side body 
- Squeeze in between your shoulder blades as you lift the bar

T-Bar Row

- Press your chest against the bench and lengthen your arms in front of you 
- Open the arms laterally and squeeze into you rear delt 
- Move in a slow and controlled manner

Machine Pec Deck Rear Delt Fly’s

- Hold cable and lengthen the arms
- Bend at the elbows and pull the cable up into a bicep curl 
- Hold for about 2s at the top of the contraction as you squeeze into your biceps 
- Keep elbows pulled into the side of your body

Cable Hammer Curls

- Stand with your feet hips distance in the middle of both cables 
- Lengthen both arms laterally with your hands at shoulder height 
- Pull both cables in as you bend at the elbows and bring your hands towards your head 
- Squeeze into your biceps

Cable Overhead Bicep Curl

- Complete 7 bottom half curls 
- Complete 7 top half curls
- Complete 7 full range curls

W1/D5 Pull

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