Name: Playbook - Brent Hayden - W1/D2 Pull Strength (Back, Rear Delts, Biceps)
Uploaded: 2023-07-17T09:56:33.232Z
Duration: 60 min
Description: W1/D2 Pull Strength (Back, Rear Delts, Biceps)

After that workout I feel like I now have the power of the Schwartz!

Brandon Watson

Excellent workout. I couldn't do a couple of them (due to age 🤪😂) however, loved it.

Dawn

This is a back focused workout designed to increase strength in the muscles most used during the pull phase of your swim while also developing the supporting muscles around them.

Because this is the first workout in the program, start light and leave a few 2 - 3 reps in the tank. So if the reps are 12, pick a weight that would get you to 15.

- Use an overhand grip just outside shoulder width and hang at full arm extension.
- Keeping your body straight with your chest up slightly, contract your lats to pull yourself up as high as you can, driving your elbows down.
- Lower with a slow controlled motion.
- Adjust the weight accordingly to hit your rep goals (more weight is easier).

Machine Assisted Pull-Up

- Keep your palm facing you.
- Start with your lats stretched at the top.
- Start by engaging your lats first then follow through with your arm.
- Feel a squeeze in your lower lats at the bottom.
- Return to starting position without straightening your arm completely (lengthen from the lats)

One Arm Pulldown

- Pull the attachment in towards your body.
- Keeping your body neutral and core engaged
- Start by pulling your shoulder blades back first, then follow through driving your elbows behind you.
- Pull towards your belly button while squeezing your lats and shoulder blades.
- Pause at contraction then slowly return to starting position.
- Make sure to keep your wrists neutral at all times.

Seated Cable Row

- Bend over approx 45 degrees.
- Grab the rope with an overhand grip.
- Keep your elbows slightly bent and facing outwards.
- Pull down towards your hips.
- Engage your lats as you pull.
- Extend your arms to return the rope to starting position.

Rope Straight Arm Lat Pulldown

-Bend over at the hips with a neutral spine.
-Hold the dumbbells with a neutral grip.
-Raise your arms overhead outside your shoulder width making a “Y” shape.
-Make sure to keep your elbows and knees slightly bent.

Bent Over Y Raises

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Keep your chest up with your shoulders and elbows locked in place. Do not swing or use momentum

Dumbbell Hammer Curls

- Keep shoulders rolled back 
- Elbow tight to body and slightly forward
- Maintain a slight bend at your knees
- Engage the biceps and lift the bar until you feel a full squeeze in your biceps
- The squeeze is more important than how high you lift the bar
- Avoid swinging for momentum

Standing Straight Bar Curl

W1/D2 Pull Strength (Back, Rear Delts, Biceps)

Marc Samson

It went well, I hadn’t done chest for ages so I may feel it tomorrow lol

W1/D1 Push Strength (Chest, Shoulders, Triceps)

I might have a problem to walk tomorrow lol

Carlton Eaton

Great short leg workout. Goal is to do this work out twice a week.

Curtis Brooks

W1/D4 Legs For Dayzzzzz

Damn that was good! Very satisfying and rewarding workout, thats a tough one!

Alex

W1/D5 Push Day (Chest, Shoulders, Triceps)

Mark

W2/D1 Pull Day (Back, Rear Delts, Biceps)

This is hard but great!  I am utilizing your workouts for #75Hard.  Thank you for keeping me motivated!

W2/D2 Leggies

You trying to kill me!? Man that was a hard workout! Thanks buddy

W2/D4 Push Day (Chest, Shoulders, Triceps)

W2/D5 Pull Day / Dropsets

Manuel Jose Alfaro

W3/D1 Suns Out Buns Out

W3/D2 Push Day / Dumbbells Only (almost)

W3/D4 Pull Day (Back, Rear Delts, Low Traps, Biceps)

W3/D5 Leg Day (Don't skip it! Don't you DARE skip it!)

Great workout for keeping the shoulders strong.

Great work out buddy, thanks for all the help with these!

W4/D1 Push Day / Enter the 3rd Dimension! (Chest, Shoulders, Tris)

A little tired today from too much celebration 🍾

W4/D2 Pull Day!

W4/D4 Leg Day!

Great!  What happens after this 5-week program?

W1/D2 Pull Strength (Back, Rear Delts, Biceps)

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