Name: Playbook - Cody Wright - W2/D5 Pull
Uploaded: 2022-05-04T14:32:47.932Z
Duration: 75 min
Description: W2/D5 Pull

To failure means drop set to failure with half the weight

- 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

Seated cable row (3s eccentric)

- Focus on pulling with the biceps each rep
- Full ROM
- 2s down each rep 

Immediately after last set perform a drop set with no weight to failure.

Chin ups (Weighted)

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover (2s pause in bottom)

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled