Name: Playbook - Big Esa - W1/D1 PULL: WEIGHTED PULL UPS
Uploaded: 2023-03-21T19:09:02.520Z
Duration: 80 min
Description: W1/D1 PULL: WEIGHTED PULL UPS

LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

You’ll start the week with Weighted Pull Ups + accessories to target the lats

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

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

Pull-up (warm up set)

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups (50% of 1RM)

- 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

Pause rep Pull-up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Return to the initial position with a 5 second count

Negative Lat pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

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

Alternating hammer curls

- Grab bar with palms facing towards the floor
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Pause for 2 seconds 
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Paused Straight-Bar Reverse Grip Bicep Curls

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Weighted decline sit up

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

W1/D3 LEGS

W1/D4 ENDURANCE CALISTHENICS

W1/D1 PULL: WEIGHTED PULL UPS

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