Name: Playbook - Christopher Kellum - W1/D2 Pull Workout
Uploaded: 2023-10-08T23:57:27.050Z
Duration: 45 min
Description: W1/D2 Pull Workout

Nathan

Matthew Gaitan

Josh

In the “pull” workout you train all the upper body pulling muscles, i.e. the back and biceps.

- Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.
- Engage your core, and pull your body straight up without swinging.
- Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Body Weight pull up

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Barbell Row

-Sit on a bench facing an adjustable cable machine with a straight-bar attachment positioned at the high setting. 
-Fully extend your arms upward to grab the bar, your hands three to five inches apart and both palms facing your body
-Keeping your shoulders down and back, maintain a slight arch in your back and pull the bar down until it touches your chest. 
-Pause, then slowly return the bar to the starting position.

Underhand grip lat pull down

- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
- Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
- Pause at the end of the motion before returning the handles to the start position.

Rear delt fly

-Grab Ropes and go to a kneeling position
-Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face
-separating your hands as you do so. 
-Keep your upper arms parallel to the ground.

Kneeling face pull

- Start by standing tall, holding a cable bar or rope with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar or rope back to your hips after reaching close to shoulder height.

Bicep curl (rope)

W1/D2 Pull Workout

Awesome workout. Couldn’t perform the 2nd go last workout but everything else was lit

Patrick

Great workout, easy to follow and leave feeling pretty good.

Great workout! I can’t explain the feeling.

W1/D1 Push Workout

Awesome workout man felt every rep. Definitely like following a regiment

Yban 

W1/D2 Cardio Plan A (treadmill)

Jensa

W1/D3 Leg Workout

Another great workout with an amazing pump!!! I HIGHLY recommend this workout!

W1/D4 Upper body

Not bad.
Only excerise to give me trouble was the scissor hold

W1/D4 Core shredder

W1/D5 Lower Body

“DAMN DANIEL!” Back at it again with the….(KILLER WORKOUT)!!

W1/D2 Pull Workout

Community

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