Name: Playbook - Clark Bartram - W2/D12 Pull
Uploaded: 2022-06-09T14:22:43.549Z
Duration: 45 min
Description: W2/D12 Pull

Day 2 of recovery from Covid time off…getting better

Murray Sherwin

Joseph Figueroa

- One arm dumbbell rows
- T-bar row
- Cable low rows
- Dumbbell alternating curls + Incline curls
- Abs

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

One arm dumbbell rows

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- 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

Cable low rows

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

W2/D12 Pull

Kevin Primrose

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

Jeff

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

W2/D12 Pull

Community

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