Name: Playbook - Andrei Deiu - W5/D2 Pull
Uploaded: 2022-09-30T21:33:29.366Z
Duration: 45 min
Description: W5/D2 Pull

Hussein

Pull: 

- Pull-ups 
4 x 12 

- Deadlifts (do 3-4 warm up sets first)
4 x 4 (Heavy)

Superset
- Wide grip lat pulldown
4 x 8-10 
- Single arm seated cable row
4 x 10 each side

- Barbell bent over row 
4 x 8-10 

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

- DB hammer curls 
3 x 10-12 

- Barbell Spider Curls
3 x 10

Core:
- Hanging Leg Raises
3 x 10

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

Pull-ups

- 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

- Wide grip lat pulldown
4 x 8-10 
- Single arm seated cable row
4 x 10 each side

- 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

- Place one foot on the ground and one on the machine (same leg as working arm) 
- Lean forward slightly to fully lengthen the arm in your starting position 
- With force, pull the handlebar towards your chest as you squeeze into the back as you sit up straight 
- Return to starting position slowly, with control
- Complete desired reps then repeat on the opposite side

Single Arm Seated Cable Row

Superset

- Place hands at shoulder distance on the bar
- Hinge forward slightly and keep the spine in neutral 
- Lengthen the arms and lower the bar down to your shins 
- Bend at the elbows and pull the bar up as you squeeze into your back

Barbell Bent Over Row - Overhand

- 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 
- 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

- Hang with your legs long and the shoulders pressed down 
- Lift your feet up as you pike at the hips and bring the knees in towards your chest 
- Squeeze into your abdominal wall as you lift the legs

W5/D2 Pull

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