Name: Playbook - Clark Bartram - W3/D19 Pull
Uploaded: 2022-06-09T14:22:43.622Z
Duration: 45 min
Description: W3/D19 Pull

Murray Sherwin

Kevin Primrose

Joseph Figueroa

- Reverse grip barbell row
-  One-arm dumbbell rows
- Wide grip pulls downs + Close Grip Lat Pull-Downs
- Barbell Curls + Spider Curls
- Abs

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Reverse grip barbell row

- 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

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, 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 pulls downs

(Use the same grip as the wide-grip pulldowns - just move your hands to shoulder-width)

Close Grip Lat Pull-Downs

Wide grip pulls downs + Close Grip Lat Pull-Downs

- Hold bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Lower with a controlled motion

Bicep curls (barbell)

- With chest supported on a 45-degree bench
- Curl dumbbells towards shoulders
- Pause at the top then lower under control

Dumbbell spider curls

Barbell Curls + Spider Curls

Abdominal Rope Cruches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging
- Work both sides

Hanging Side leg raises

W3/D19 Pull

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

W3/D19 Pull

Community

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