Name: Playbook - Clark Bartram - W6/D40 Pull
Uploaded: 2022-06-09T14:22:43.809Z
Duration: 45 min
Description: W6/D40 Pull

Murray Sherwin

- Pull-ups
- Machine mid rows
- Wide grip pulls downs
- One arm dumbbell 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

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

Machine mid rows

- 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

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

- 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

- 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

One arm dumbbell rows + Dumbbell alternating curls

- 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

Biceps

- Start seated on ball with hands on your chest
- Extend your back 
- Engage your abs and crunch up

Ab crunches - on swiss ball

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

W6/D40 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

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 👍

W6/D40 Pull

Community

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