Name: Playbook - Clark Bartram - W6/D37 Pull
Uploaded: 2022-06-09T14:22:43.743Z
Duration: 45 min
Description: W6/D37 Pull

Murray Sherwin

- Pull-ups
- Barbell Reverse Grip Rows
- Close Grip Lat Pull-Downs
- T-Bar Rows + Dumbbell alternating curls
- Biceps
- Abs

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid-shin

Barbell Reverse Grip Rows

Close Grip Lat Pull-Downs

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

T-Bar Rows

- 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

T-Bar Rows + Dumbbell alternating curls

Immediately go from the first exercise to the second and then rest for 90 seconds

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

Bicep curls (barbell)

- Start with barbell in hands and the back of your arms on the pad 
- Curl the bar up towards your shoulders
- Lower until arms are almost fully extended

Preacher curls

Biceps

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab rollouts

- 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

Hanging leg raises

W6/D37 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

Joseph Figueroa

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

W6/D37 Pull

Community

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