Name: Playbook - Damien Patrick - W3/D1
Uploaded: 2022-01-08T18:37:01.743Z
Duration: 60 min
Description: W3/D1

Alex

Leonardo

Troy Brock

I love it ! 
But the first set of pull up is always my fear.

Cheng I  Matthew Lu

Bill

I added 3 sets of cleans and 4 sets of front squat after wide grip lat pull down. I could feel the front squats in my back for sure

Josh

Vincent

REGULAR OR ASSISTED PULL-UPS

INCLINE DUMBBELL ROW

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

BARBELL ROW

DUMBBELL LAT PULL-OVER

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

WIDE GRIP LAT PULLDOWN

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

INCLINE DUMBBELL HAMMER CURLS

CABLE CLOSE GRIP CURL

W3/D1

Clark and Chrissie

Good pump. I always enjoy pairing back and biceps because of the secondary movements that tire you out through the entire workout.

W3/D1

Community

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