Name: Playbook - Big Esa - W4/D1 PULL: WEIGHTED PULL UPS
Uploaded: 2023-03-21T19:09:02.592Z
Duration: 80 min
Description: W4/D1 PULL: WEIGHTED PULL UPS

Welcome to Week Four!

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 (60% of 1RM)

Weighted pull-ups (30% of 1RM)

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Lower the dumbbell back down

Dumbbell chest supported row

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer 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

W4/D1 PULL: WEIGHTED PULL UPS

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

Haris khan

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

W1/D3 LEGS

W1/D4 ENDURANCE CALISTHENICS

W4/D1 PULL: WEIGHTED PULL UPS

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