Name: Playbook - Andrei Deiu - W2/D2 Pull
Uploaded: 2022-09-30T21:33:29.233Z
Duration: 45 min
Description: W2/D2 Pull

El-MORADO

Hussein

Joseph Brown

Oscar

Add bonus exercises, for example if the machine is not available.

Miroslav Karamelski

Abdulaziz

Gabriel

Firas Ashkar

Pull: 

- Cable rope pullover 
4 x 12 

- Reverse close grip pulldown 
4 x 8-12

- Barbell bent over row - underhand 
4 x 8-10 

- Machine low row 
3 x 8-10 (also add some static reps with hold 2-3 sec)

- Lower back extension 
3 x 10-12

- DB bicep curls 
3 x 10-12 

- Cable rope curls 
3 x 10-12 
4th set triple dropset

- Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the rope toward your thigh until the lats are fully contracted and then slowly lower under control

Cable Rope Pullover/Straight Arm Pulldown

- Keep spine in neutral and lean back slightly 
- Grab the bar with your palms facing you and pull the bar to your chest 
- Hold at your chest for 2s and then release the bar back up with control 
- Keep core engaged to support your spine

Reverse Grip Lat Pulldown

- Place hands at shoulder distance on the bar (underhand grip) 
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down towards your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back (keep elbows pulled into the midline of your body)

Barbell Bent Over Row - Underhand

- Press your chest against the machine 
- Lengthen the arms and keep the shoulders pressed down 
- Pull the bar towards you as you bend at the elbows and squeeze into your back

(also add some static reps with hold 2-3 sec)

Machine Low Row

- On machine, find a neutral spine
- Hinge at the hips as you fold your upper body forward 
- Return to start and engage the back 
- Move in a slow and controlled manner

Back Extensions

- Start with arms lengthened, palm facing up 
- Hug the elbows into your sides as you curl 
- Curl the dumbbells up toward the shoulders
- Squeeze into biceps at the top of the curl
- Lower in a slow and controlled manner

DB Bicep Curls

- 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

Cable Hammer Curls (triple dropset)

W2/D2 Pull

Andrei

Abdullah

Daniël

W1/D1 Push

Ernesto

Pls I need more details on technical words like dropsets. How is it done

W1/D2 Pull

Alexandru

Sambisht

W1/D3 Legs

Ignat Denis

W1/D4 Push

Fuck great broski i need more power 💪 🔥

W1/D5 Pull

W1/D6 Legs

W2/D1 Push

Fuck great broski i need more power 💪 🔥 🦵

W2/D3 Legs

W2/D4 Push

Great  we need New work uot bro is New year  let's go

W2/D5 Pull

2 time in this week legs 🦵🇲🇽 broski  fuck great

W2/D6 Legs

Great broski  we need more 💪💪🇲🇽

W3/D1 Push

W3/D2 Pull

Fuck great  broski want more power 💪 🦵🦵

W3/D3 Legs

W3/D4 Push

Super great broski fuck  yeah 💪💪👍🏻

W3/D5 Pull

W3/D6 Legs

Gustavo

W4/D1 Push

Fuck great broski more power 💪 i need more

W4/D2 Pull

Fuck great  broski  i have more power 🦵🦵

W4/D3 Legs

Super great  broski  eant more power 💪 😎 🔥

W4/D4 Push

W4/D5 Pull

Manny

W4/D6 Legs

Fuck great broski want  more  power 💪 😎 🔥 🙌

W2/D2 Pull

Community

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