Name: Playbook - Ben Chidiebele - W1/D2 Pull
Uploaded: 2021-09-27T20:57:48.462Z
Duration: 60 min
Description: W1/D2 Pull

Ronin

Gonna feel this in morning! Work gonna be painful but good!

Greg

Miguel

Gerrell Bradley

Alex

simply put, this workout kicked my ass. crazy pump 😈

Khalil

Man I couldn’t feel my arms after the workout 😂

- Wide grip lat pulldowns 3 x 8-12
- Wide grip cable rows 3 x 8-12
- Straight arm pulldowns 3 x 8-12
- DB single arm rows 3 x 10 (each side)

Superset:
- DB shrugs 3 x 10
- DB rear delt raises 3 x 10

- Back extensions 3 x 8-12
- DB hammer curls 3 x 8-12
- BB curls 3 x 8-12

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Straight arm pulldown (rope)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

DB single arm row

- DB shrugs 3 x 10
- DB rear delt raises 3 x 10

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

DB shrugs

- Start with DB in each hand
- Lean your chest forward
- Raise DB up keeping a slight bend in the elbow

DB rear delt raises

Superset

- Weighted or bodyweight use a back extension rack 
- Maintaining a tight core and keeping your back straight 
- Lower and lift your upper body with control

Back extensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

W1/D2 Pull

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