Name: Playbook - Warrior Fit - W3/D1 Pull | Strength
Uploaded: 2023-03-18T22:09:04.110Z
Duration: 45 min
Description: W3/D1 Pull | Strength

Emmanuel

Timothy McAuliffe

Warmup:
Rotator Cuff Warmup

Workout:
1. Pull-Up 5 x Half Max
2. Back Extensions (Weighted or Unweighted) 5 x 6
3. Dumbbell Bicep Curl 5 x 6
4. Hammer Curls 5 x 6
5. Dumbbell Supinated Curls 5 x 6 each arm

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

- Take half of your max, and perform that for a set. Today, hit five sets of those

Pull-ups @Half Max

- Lie or stand face down on a hyperextension bench, with your feet locked on the foot brace
- Your body will be at a 45 degree angle 
- Hold weight with both arms extended down
- Lower your upper body down slowly by bending at the waist
- Slowly return your body to the up position where your entire body is straight in line

Weighted Back Extensions

- Hold the dumbbells at your sides 
- Curl the dumbbells up, rotating your palms toward your shoulders as you curl 
- Lower with a controlled motion back to starting position

Dumbbell Curls

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

Dumbbell Hammer Curls

- Holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps 
- Lower with a controlled motion

- 6 reps each arm

Supinated Alternating Bicep Curls

W3/D1 Pull | Strength

I have to say, in all honesty I am a fan with 45min of this workout. Thanks buddy

Adnan

Great way to get started after a break. Thank you austen❣️🫡

Pranav

Good! First workout at the gym in years and it feels good to be strengthening core muscles again!

Christian

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

Patricia

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

I think I could have went but heavier on the bent over rows , next time around. Good workout 👌🏼

W1/D3 Pull | Strength

It was good! Let’s were to hello to do the lunges with weight but killer mid week set

W2/D1 Lower Body | Strength

Nice to have a lighter day at the end of the week! Still feeling the burn from all those leg centric days ha!

W2/D2 Pull | Strength

Took me about 30 min . Just the perfect amount of arms .

Nicole

W2/D3 Push | Strength

Core and cardio least fav day but felt good 

Did jump rope since I don’t own a treadmill

W3/D2 Core and Cardio

W3/D3 Push | Strength

Took couple days off and totally regret starting again with this workout 😂

Not sure if it’s a glitch but it says lower body dynamic stretch but shows me upper body movements?

W3/D1 Pull | Strength

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