Name: Playbook - Ben Chidiebele - W3/D5 Pull
Uploaded: 2021-09-27T21:01:33.359Z
Duration: 60 min
Description: W3/D5 Pull

Joseph Brown

Miguel

- Wide grip lat pulldowns 4 x 10
- Cable straight bar rows 4 x 10
- Close grip pulldown 3 x 12
- T-bar rows 3 x 12
- Face pulls 3 x 12-15
- BB shrugs 3 x 12-15
- BB 21's 3 x
- DB hammer curls 3 x 10

- 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

Cable row (straight bar)

- Grab attachment with neutral grip
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Close grip lat pulldown

- 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 cable towards your face with elbows flared outward

Face pulls

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

Barbell shrugs

- Perform 7 bottom half curls
- Perform 7 top half curls
- Perform 7 full range curls
= 21

Barbell 21’s

- 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

W3/D5 Pull

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

W1/D4 Push

W1/D5 Pull

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W3/D5 Pull

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