Name: Playbook - Corey Van Dorn - BIG PULL DAY (Back mainly)
Uploaded: 2024-03-15T14:04:08.993Z
Duration: 60 min
Description: BIG PULL DAY (Back mainly)

Big bad day today with a Biceps at the end! Make sure you bring the Intensity! Feel free to leave a review and I’ll re-posted on my story!

The primary muscles that we are working here is going to be lots, but all of these are compound so you will be hitting all of your back as well. And we are hitting biceps secondary. Make sure you are reading the description in each and every lift in watching the videos to make sure you’re doing everything right. Let’s kill it!

- Use an overhand, medium to wide grip 
- Start with arms completely extended 
- Pull up as high as you can getting chin equal or over bar
- These should be very slow and controlled
- Slowly lower back down and make sure to fully extend to a hang before pulling back up
- You’ll notice that both of these sets are till failure, but does that does not mean you are trying to set a record and going as fast as you can. Still make sure you are using great form.
- 1 hard set, then 2 failure sets

Pull Ups

- Video may be different, today I used a close grip, neutral grip!
- Pull the attachment in towards your body
- Keeping your body neutral and core engaged, but slightly lean forward when lowering weight to get full stretch of lats
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- Last set, go HEAVY

Seated cable row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row/Landmine Row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

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

Barbell bicep curls

BIG PULL DAY (Back mainly)

Nathanael

Brady

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Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

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Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

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Adrian

BACK w/ Nasty Bicep Finish

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Cristian

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Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

BIG PULL DAY (Back mainly)

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