Name: Playbook - Clark Bartram - W1/D2 Pull
Uploaded: 2022-06-09T14:22:43.482Z
Duration: 45 min
Description: W1/D2 Pull

Murray Sherwin

Kevin Primrose

Jeff

Joseph Figueroa

- Barbell Reverse Grip Rows
- Close Grip Lat Pull-Downs
- Machine mid rows
- Dumbbell Shrugs

Barbell Reverse Grip Rows

Close Grip Lat Pull-Downs

- Pull back and squeeze your shoulder blades
- Extend arms and repeat

Machine mid rows

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell  shrugs

Dumbbell alternating curls + Incline curls

Immediately go from the first exercise to the second and then rest for 60 seconds

- Hold the dumbbells with your palms facing you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alternating curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline curls

Dumbbell alternating curls + Incline curls

Decline Ab Crunches

Russian Twist Decline Bench

W1/D2 Pull

David

The cable super set of rope push downs are mislabeled and the third set of one of them says 120 reps!

Mitch

W1/D1 Push

Back on legs after 6 month break with bad knee…great burn

W1/D3 Legs

Love how these workouts change it up each time n

W1/D4 Push

W1/D5 Pull

The description and the video of kettle bell deadlifts in the second or third leg workout of the second series don’t match

Jose Montenegro

W1/D6 Legs

What private Facebook group? I thought I joined something months ago but was never accepted in

Thank you for such a blessing. This will be challenging yet fruitful.

W1/D7 - Rest & Recovery

W2/D8 Push

W2/D9 Pull

W2/D10 Legs

First six weeks I really grew a lot of muscle mass the last few weeks or so I haven’t seen any growth. Maybe 57 is hard to grow muscle?

W2/D11 Push

Day 2 of recovery from Covid time off…getting better

W2/D12 Pull

No rowing machine…skated instead…great leg workout

W2/D13 Legs

W2/D14 Rest & Recovery

W3/D15 Push

W3/D16 Pull

No access to aerodyne bike and leg press machine….great otherwise

W3/D17 Legs

W3/D18 Push

W3/D19 Pull

Still struggling with back squats. Just can’t do them.

W3/D20 Legs

W3/D21 Rest & Recovery

Workout in paradise is a great way to start day👍😎

W4/D22 Push

Great Saturday burn after the best zoom call🔥

I added this workout with the dumbell complex. Excellent!!!

Don’t have leg raising strap…still great workout 👍

W4/D23 Pull

Tough day…bad knee but got thru…great workout

W4/D24 Legs

W4/D25 Push

W4/D26 Pull

Great leg burn with a focus on core and balance 👍

W1/D2 Pull

Community

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