Name: Playbook - Clark Bartram - W2/D9 Pull
Uploaded: 2022-06-09T14:22:43.530Z
Duration: 45 min
Description: W2/D9 Pull

Murray Sherwin

Jose Montenegro

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

W2/D9 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

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.

W2/D9 Pull

Community

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