Name: Playbook - Corey Van Dorn - PULL DAY!
Uploaded: 2024-04-28T22:51:54.590Z
Duration: 55 min
Description: PULL DAY!

Solid back and bicep workout:

- Primary focus on Lats and Biceps 

- As always, push your threshold and really stimulate the muscles with sets til failure

- I warmup with a bike ride, but you can do like stretching or walking, or whatever you feel you like to warmup with

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position
- First set is warmup
- Following sets are hard working sets til failure

Machine low row

- Grab the handles with your palms facing forward
- Back against pad, pull elbows to your sides                                                                                                                                                                                 - Bring the handles down engaging your back as you pull
- Pause and return to the starting position
- First set: warmup
- Sets after are til failure/complete fatigue

Machine vertical plane lat pulldown

- Grab the V-bar with a underhand grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
- All sets are working sets/ til failure/complete fatigue
- Increase weight after set 1 and after set 3

V-bar close grip underhand lat pulldown

- As you curl up engage your biceps
- Lower with a slow controlled movement
- First set is a long one to really pump up the vice with blood
- Next 2 sets are hard and til failure
- After set 3, take only a short rest (15-20 seconds…and do the same weight again)

Machine preacher curl

- Squeeze your biceps at the top
- Keep your core tight
- All sets are working sets
- You will be adding cheat reps at the end of these sets: (Use hips or momentum to get the weight up…hold at top, and lower down very slowly in the eccentric portion of movement)
- You start your cheat reps only after you fail on strict reps fully 
- Set 1: 16 + 2 cheat reps
- Set 2: 10 + 2 cheat reps
- Set 3: 8 + 2 cheat reps

Standing rope curl

PULL DAY!

CHEST DAY 2.0 😈🚀

Brady

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

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

PULL DAY!

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