Name: Playbook - Brian King - W1 / D2
Uploaded: 2022-05-06T18:22:52.205Z
Duration: 45 min
Description: W1 / D2

- Grab the bar with your palms facing forward with a wide grip

- Lean back slightly, keeping your chest up   
                                                                                                                                                                               
- Bring the bar down to your upper chest engaging your back as you pull

- Pause and return to the initial position

Wide Grip Lat Pulldown

- Grab the bar with a neutral grip

- Pull down towards the top of your chest

- Keep your elbows close to your body

- Engage your lats as you pull

- Extend your arms to return the bar to starting position

Neutral Grip Lat Pulldown

- Keep your chest pressed into the pad

- Pull the handles back squeezing your back

- Pause at contraction then slowly return to starting position

Seated Machine Row

- From a standing position 

- Curl dumbbells up towards your shoulders 

- Keep elbows close to your body and pointed to the floor

- Lower slowly back to starting position

Standing Dumbbell Curls

- Hold the dumbbells with your palms facing each other

- Curl the dumbbells up engaging your bicep as you curl

- Lower down with control

W1 / D2

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