Name: Playbook - Andres Tovar - WEEK 3 - DAY 5 (PULL)
Uploaded: 2022-03-31T05:33:10.941Z
Duration: 45 min
Description: WEEK 3 - DAY 5 (PULL)

Brandon

You will target the back and biceps performing movements that involve pulling.

Elliptical (Warm Up)

- Hands slightly wider than shoulder width on the bar 
- Retract scapula and drive elbows towards your hips
- Assisted pull up bar would be an alternative

Pull ups

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

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

Lat Pushdown

- Adjust cable machine high
- Grab the handle and take a knee
- Let the resistance stretch your Lat and then pull while maintaining scapula retracted 
Each arm = 1 set

1/2 kneeling single arm row

- 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
- less weight the failure set

Seated cable row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
- Less load after the first set

Alternating dumbbell curls

- 10min on an incline that is challenging for the time
- Speed should be slightly challenging

Treadmill incline walk

WEEK 3 - DAY 5 (PULL)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

WEEK 1 - DAY 2 (PULL)

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 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 3 - DAY 5 (PULL)

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