Name: Playbook - Brett Lundeen - W1/D2 PULL- A
Uploaded: 2024-03-11T22:07:58.144Z
Duration: 60 min
Description: W1/D2 PULL- A

Love the volume here. Pumped for this program!

Joey Cahill

Levi

Still following the 7-5-3-7-5-3 formula, but for our 1 major compound lift only. This applies to all STRENGTH days.

Worlds Greatest Stretch

Cat Cow

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Cobra to Downward dog

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Upper Body Warm up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Pull up

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Lat pulldown

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Barbell curl (3 second negatives)

Incline dumbbell curl

W1/D2 PULL- A

Felt great!! Starting my second time doing this program

Josh

Ryan

Great mix of strength and Hypertrophy! Love it.

W1/D1 PUSH- A

Challenging but felt good for finishing the tough workout

Johnnie

Getting through those calf raises at the end was a tough one 💪💪

John Paul

W1/D3 LEGS- A

W1/D4 PUSH- B

Destiny

Albert

W1/D5 PULL- B

W1/D6 LEGS- B

Great chest workout.  One of the best I’ve done.

Choskie

W2/D1 CHEST

W2/D2 BACK

Doing the circuit in a public gym makes equipment unavailability really real and difficult to complete the circuit

Michael

W2/D3 ABS

W2/D4 LEGS

W2/D5 SHOULDERS

W2/D6 ARMS

Back to it after my trip and happy to be back!!

W3/D1 PUSH- A

Casey

W3/D2 PULL- A

W3/D3 LEGS- A

W3/D4 PUSH- B

W3/D5 PULL- B

W3/D6 LEGS- B

Great chest workout.  Good way to the start the weekend.

W4/D1 CHEST

Was absolutely smoked by the incline curls at the end bro 💪

W4/D2 BACK

W4/D3 ABS

This 16 week series is fire … my legs are smoked

W4/D4 LEGS

W4/D5 SHOULDERS

W4/D6 ARMS

W5/D1 PUSH- A

W5/D2 PULL- A

W5/D3 LEGS- A

W5/D4 PUSH- B

W5/D5 PULL- B

W5/D6 LEGS- B

Feeling strong and ready to start the week!

Mike

W6/D1 CHEST

W6/D2 BACK

Super sets are hard to do in a commercial gym

W6/D3 ABS

Glutes were murdered from
The hip Thrusts

W1/D2 PULL- A

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