Name: Playbook - Corey Van Dorn - BIG PULL DAY
Uploaded: 2024-04-28T22:51:54.636Z
Duration: 55 min
Description: BIG PULL DAY

Brady

Make sure to watch the video description for the workout 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

- Grab the bar with a shoulder width overhand grip (Use a bar that HS a V taper it possible)
- Pull down towards the top of your chest
- Slightly lean back on the lift 
- Pull your elbows down to your sides
- Engage your lats as you pull
- Squeeze your shoulder back and down as well
- Extend your arms to return the bar to starting position
- Failure set, use a spot for assisted reps if you can: Aim for 10-12 reps

Medium grip overhand lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine Lateral Row

- Hold the bar with your palms facing away from you
- Use a wide grip (Outside shoulder width)
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-up

- From a upright and standing position 
- Curl dumbbells up towards your shoulders 
- twisting Dumbbells inward 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- after set number two, lower the weight and immediately do the next set
- Than once you fail on that first Dropset, lower the way to get in and do your final set

Standing dumbbell curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Sets 3 and 4, once you get to failure, you will do cheat reps and then go down as slow as you possibly can and really work the negative portion of the movement

Dumbbell hammer curls

BIG PULL DAY

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Juan

CHEST with TRICEPS 7/1/22

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

PULL DAY! BACK & BICEPS

SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

BIG PULL DAY

Community

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