Name: Playbook - Andrei Deiu - W2/D5 Pull
Uploaded: 2022-09-30T21:33:29.261Z
Duration: 45 min
Description: W2/D5 Pull

El-MORADO

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

Oscar

Hussein

Andrew

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

W2/D5 Pull

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