Name: Playbook - Andres Tovar - WEEK 1 - DAY 2 (PULL)
Uploaded: 2022-03-31T06:17:22.383Z
Duration: 45 min
Description: WEEK 1 - DAY 2 (PULL)

You will focus on pull movements which target the Back and Biceps. Use weight that challenges you on the last 2 reps.

Elliptical  (warm up)

- 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 (double)

- 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

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

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

Lat Pushdown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- (Superset this exercise with bicep curl Ez curl bar)

Dumbbell hammer curl

- 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)

Elliptical  (cooldown)

WEEK 1 - DAY 2 (PULL)

Jael

WEEK 1 - DAY 1 (GLUTES/CARDIO)

WEEK 1 - DAY 3 (QUADZZ)

Lotty

WEEK 1 - DAY 4 (ABS/PUSH)

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

WEEK 2 - DAY 1 (GLUTES/CARDIO)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (QUADZZ)

WEEK 2 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 5 (ABS/HAMSTRINGS)

WEEK 3 - DAY 1 (GLUTES/CARDIO)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (QUADZZ)

WEEK 3 - DAY 4 (ABS/PUSH)

WEEK 3 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 1 (GLUTES/CARDIO)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (QUADZZ)

WEEK 4 - DAY 4 (ABS/PUSH)

WEEK 4 - DAY 5 (ABS/HAMSTRINGS)

WEEK 5 - DAY 1 (GLUTES/CARDIO)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (QUADZZ)

WEEK 5 - DAY 4 (ABS/PUSH)

WEEK 5 - DAY 5 (ABS/HAMSTRINGS)

WEEK 6 - DAY 1 (GLUTES/CARDIO)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (QUADZZ)

WEEK 6 - DAY 4 (ABS/PUSH)

WEEK 6 - DAY 5 (ABS/HAMSTRINGS)

WEEK 7 - DAY 1 (GLUTES/CARDIO)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (QUADZZ)

WEEK 7 - DAY 4 (ABS/PUSH)

WEEK 7 - DAY 5 (ABS/HAMSTRINGS)

WEEK 8 - DAY 1 (GLUTES/CARDIO)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (QUADZZ)

WEEK 8 - DAY 4 (ABS/PUSH)

WEEK 8 - DAY 5 (ABS/HAMSTRINGS)

WEEK 9 - DAY 1 (GLUTES/CARDIO)

WEEK 9 - DAY 2 (PULL)

WEEK 9 - DAY 3 (QUADZZ)

WEEK 9 - DAY 4 (ABS/PUSH)

WEEK 9 - DAY 5 (ABS/HAMSTRINGS)

WEEK 10 - DAY 1 (GLUTES/CARDIO)

WEEK 10 - DAY 2 (PULL)

WEEK 10 - DAY 3 (QUADZZ)

WEEK 10 - DAY 4 (ABS/PUSH)

WEEK 10 - DAY 5 (ABS/HAMSTRINGS)

WEEK 1 - DAY 2 (PULL)

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