Name: Playbook - Bambi fitness fitness - W1/D3 pull day
Uploaded: 2023-10-02T19:53:08.944Z
Duration: 70 min
Description: W1/D3 pull day

W1/D3 pull day   !
In today session  we would be targeting our back & bicep 

Use upper body warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row underhand grip

- Grab the bar with a reverse grip 
- Lean back slightly, keeping your chest up 
- tBring the bar down to your upper chest engaging your lats throughout the exercise
- Pause for 3 sec and return to the initial position

Lat pulldown

Perform a close grip lat pulldown when completed with  minimum rest perform a close grip bicep curl

- 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

Close grip curl

Close grip super set

Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other for 3sec. 

Slowly straighten the arms to the starting position to complete one rep

Seated row squeeze

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Perform a seated dumbbell row then straight after minimum rest perform spider man curl ( use a lighter weight !)

Pull the dumbbell , bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

Slowly straighten the arms to the starting position to complete one rep

Seated dumbbell row

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Use a light weight !!

Dumbbell spider curls

Seated row super set

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

Dead hang

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
- move across two step then perform a mountain 
Then come back to starting position 
Then repeat !

W1/D3 pull day

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