Name: Playbook - Colton Rossi - Pull Day
Uploaded: 2023-04-19T11:23:39.132Z
Duration: 65 min
Description: Pull Day

Brendon

- 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

Bent over barbell rows 2

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blade

1 arm hammer strength low row

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

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

Preacher bar spider curls close grip

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

Pull Day

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