Name: Playbook - Corey Van Dorn - PULL DAY!
Uploaded: 2024-03-15T14:04:09.083Z
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!

Nathanael

Brady

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

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

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

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

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

Cristian

CHESTICLES

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

PULL DAY!

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