Name: Playbook - Andrei Deiu - W4/D5 Pull
Uploaded: 2022-09-30T21:33:29.350Z
Duration: 45 min
Description: W4/D5 Pull

Oscar

Hussein

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 

-  Cable face pulls
4 x 10-12

- Preacher curls 
3 x 10-12 

- DB bicep curls 
3 x 10-12

- EZ-bar spider curls
3 x 12

- 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

- Grab the rope with both hands with your palms facing down 
- Step back until your arms are fully extended 
- Pull the rope straight toward your face, your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend

Cable Rope Face Pulls

- Place your elbows on the machine and lengthen your arms 
- Pull the handlebars up as you press your triceps against the padding 
- Squeeze into your biceps at the top

Machine Preacher Curls

- 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

- Press your body firmly against an incline bench and lengthen your arms 
- Make sure your hands are a little wider than shoulder width 
- Bend at the elbows and pull the bar up towards your chest 
- Hold for 2s at the top and squeeze into your biceps

Barbell Spider Curls

W4/D5 Pull

Andrei

Abdullah

Daniël

W1/D1 Push

Ernesto

El-MORADO

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

W1/D2 Pull

Alexandru

Sambisht

W1/D3 Legs

Ignat Denis

Joseph Brown

W1/D4 Push

Fuck great broski i need more power 💪 🔥

W1/D5 Pull

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

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

Manny

W4/D6 Legs

Fuck great broski want  more  power 💪 😎 🔥 🙌

W4/D5 Pull

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