Name: Playbook - Tito - Pull Workout
Uploaded: 2022-06-08T14:18:45.948Z
Duration: 45 min
Description: Pull Workout

If you see a set that looks like this, 80808 or 15015015, the “0” signifies a drop set so the above examples would mean to do 8 rep, drop the weight and do another 8 then one more drop to finish with 8 reps.

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

Scapula High Cable Pull

Lat Activation

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Superset

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl banded

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded tempo pull-up

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- Lay face down on the bench
- Row the dumbbells up toward the lower part of our ribs
- Lower the dumbbells down forward of your chest during the eccentric portion of the movement