Name: Playbook - Andrei Deiu - W3/D2 Pull
Uploaded: 2022-09-30T21:33:29.284Z
Duration: 45 min
Description: W3/D2 Pull

El-MORADO

Oscar

Hussein

Gabriel

Pull: 

- Close grip pull-ups 
4 x 12 

- Deadlifts (do 2-3 warm up sets first)
5 x 5 (Heavy)

- Wide grip lat pulldown
4 x 8-10 

- Machine low row 
3 x 8-10 

- DB single arm row
4 x 10-12 each side

- DB hammer curls 
3 x 10-12 

- DB spider curls
3 x 10

- Grab the close/neutral grip handles 
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close Grip Pull-up

- The feet should be set about hip width apart
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor with your your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Deadlifts

- 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

- 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

Machine Low Row

- Support yourself using your opposite arm and knee
- Row dumbbell to your hip while retracting your shoulder back
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

- 10-12 reps each side

DB Single Arm Row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB Hammer Curls

- Press your body firmly against an incline bench and lengthen your arms towards the ground 
- Bend at the elbows and curl the weights towards your shoulders as you squeeze into the biceps

W3/D2 Pull

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