Name: Playbook - Brent Hayden - W2/D1 Pull Day (Back, Rear Delts, Biceps)
Uploaded: 2023-07-17T09:56:33.244Z
Duration: 60 min
Description: W2/D1 Pull Day (Back, Rear Delts, Biceps)

Mark

Marc Samson

Brandon Watson

Carlton Eaton

- 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 (more weight is easier).

Machine Assisted Pull-Up

- Use an overhand grip slightly outside shoulder width.
- Feel a little stretch at the top from your lats.
- Keep your chest up.
- Pull with your lats first.
- Drive your elbows down and slightly behind you.
- Squeeze your lats.
- Slowly return to starting position.

Lat Pulldown

- Use the close grip attachment.
- Pull down towards the top of your chest.
- Keep your elbows close to your body.
- Engage your lats as you pull.
- Reverse the motion and return to the initial position.

Close Grip 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

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull.
- Finish with the dumbbell at your pocket to focus on lower lats.
- Use a bench for stability and stagger your stance.

One Arm Dumbbell Rows

- Bend over to roughly 90 degrees focus on rear traps and delta.
- Start with elbows slightly bent and facing outwards.
- Try to engage mid traps first.
- Raise dumbbells laterally to approx shoulder height.
- Focus on muscle contraction, not on how high you can lift.

Bent Over Dumbbell Flies

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Lock your elbows in space and do not use momentum

Dumbbell Hammer Curls

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

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

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

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

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

Dawn

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

I might have a problem to walk tomorrow lol

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)

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

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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?

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

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