Name: Playbook - Ant West - Pull Day
Uploaded: 2020-11-27T21:44:56.656Z
Duration: 45 min
Description: Pull Day

- Today we will be focusing on back & biceps.
- Working in building up strength on the key movements such as chin ups and pull ups and using more isolated movements to work on sculpting the muscle.

- Weighted chin ups
- Pull ups
- Dumbbell Row
- Dumbbell Shrugs
- Dumbbell Bicep curl + Hammer curl superset
- Horizontal dumbbell curl

- Start in a hanging position 
- Hands in a supinated position (palms facing you)
- Pull your body up towards bar & try to get chin over bar
- Add weight if you can... weighted vest, hold a weight with your feet, weight belt etc
- Try your best to get 8, everyone is at a different level so if you can do 3-4 do 4 sets of 3-4. It’s all about progress!

Chin Ups (Weighted)

- Slow and controlled, 2-3 seconds for eccentric/ lowering part of pull up (tempo training)
- Start in hanging position 
- Shoot to get chin @ or over bar
- Place thumbs over bar instead of wrapping under
- Think of hands as hooks

Pull ups

- Tempo training: 2 second concentric | 1 second isometric | 3 second eccentric 
- These tempo sets are all about control, feeling that contraction while making sure you are using a weight you can control but is not too easy
- Place Hand in front for stability 
- Think about pulling back with your elbow 
- Pull towards your hip instead of chest to feel the contraction

Dumbbell Row

- Tempo training: 2 second concentric | 1 second isometric | 3 second eccentric
- These tempo sets are all about control, feeling that contraction while making sure you are using a weight you can control but is not too easy
- Think about touching your shoulders to your ears to shrug as high as you can and get the best contraction
- Neutral grip/ dumbbells by your side

Dumbbell Shrug

- Dumbbell bicep curl superset with dumbbell hammer curl
- These are regular tempo 1:1:1 , no rest until both movements are complete

- Try your best not to use front delts or back with these
- Pick a weight that is challenging but that you can get the full rep out of

Dumbbell curl

- Curl both dumbbells at the same time
- Neutral grip/ palms facing in

Hammer Curl

Dumbbell Curl Superset

- Tempo training: 2:1:3
- 2 seconds up, 1 second hold, 3 seconds down
- Make sure to grab a weight you can handle
- This is about keeping that tempo while using a weight that is challenging

Pull Day

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