Name: Playbook - Andres Tovar - WEEK 1 - DAY 2 (PULL)
Uploaded: 2022-03-31T05:27:56.335Z
Duration: 45 min
Description: WEEK 1 - DAY 2 (PULL)

You will target the back and biceps. You will perform pull movements.

Elliptical (warm up)

- Overhand grip on the bar
- Hands slightly further than shoulder-width apart
- Stick your chest out
- Pull and drive your elbows towards your hips
- Alternative: assisted pull up bar

Pull Up

- Adjust leg padding to a tight position
- Use an overhand grip and thumbs over
- Retract your scapula and drive elbows towards hips fast
- Slow on the way up and make sure to stretch your lats.

Lat Pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Supinated Seated Cable Row

- Utilize straight bar attachment
- Slight Hinge and knees bend
- Stick chest out
- Lat stretch and pushdown
- elbows pass latissimus dorsi

Lat Pushdown

- stand upright and retract scapula
- elbows by your side 
- curl dumbbell up and rotate at shoulder level
- controlled tempo throughout the reps

Zotto Curl (dumbbell)

- stand upright and retract scapula
- keep elbows by your side 
- raise bar in a 1 second tempo
- lower in a 3 second tempo

Bicep Curl (ez curl bar)

- Neutral on the bar
- Stick your chest out
- Pull and drive your elbows towards your hips
- Alternative: assisted pull up bar

Pull Up (Neutral Grip)

Elliptical

WEEK 1 - DAY 2 (PULL)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

Brandon

WEEK 1 - DAY 3 (LEGS)

WEEK 1 - DAY 4 (PUSH)

Ernest

WEEK 1 - DAY 5 (PULL)

WEEK 1 - DAY 6 (LEGS)

WEEK 2 - DAY 1 (PUSH)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (LEGS)

WEEK 2 - DAY 4 (PUSH)

WEEK 2 - DAY 5 (PULL)

WEEK 2 - DAY 6 (LEGS)

WEEK 3 - DAY 1 (PUSH)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (LEGS)

WEEK 3 - DAY 4 (PUSH)

WEEK 3 - DAY 5 (PULL)

WEEK 3 - DAY 6 (LEGS)

WEEK 4 - DAY 1 (PUSH)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (LEGS)

WEEK 4 - DAY 4 (PUSH)

WEEK 4 - DAY 5 (PULL)

WEEK 4 - DAY 6 (LEGS)

WEEK 5 - DAY 1 (PUSH)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (LEGS)

WEEK 5 - DAY 4 (PUSH)

WEEK 5 - DAY 5 (PULL)

WEEK 5 - DAY 6 (LEGS)

WEEK 6 - DAY 1 (PUSH)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (LEGS)

WEEK 6 - DAY 4 (PUSH)

WEEK 6 - DAY 5 (PULL)

WEEK 6 - DAY 6 (LEGS)

WEEK 7 - DAY 1 (PUSH)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (LEGS)

WEEK 7 - DAY 4 (PUSH)

WEEK 7 - DAY 5 (PULL)

WEEK 7 - DAY 6 (LEGS)

WEEK 8 - DAY 1 (PUSH)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (LEGS)

WEEK 8 - DAY 4 (PUSH)

WEEK 8 - DAY 5 (PULL)

WEEK 8 - DAY 6 (LEGS)

WEEK 9 - DAY 1 (PUSH)

WEEK 9 - DAY 2 (PULL)

WEEK 1 - DAY 2 (PULL)

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