Name: Playbook - Day 1 Training - W1/D2 Pull Workout
Uploaded: 2024-01-07T21:25:02.549Z
Duration: 90 min
Description: W1/D2 Pull Workout

Joshua  Arevalo

Richard Alvarez

Christopher

Kayden

Matthew

Jonnathan

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 
(3-3.3 speed / 1.0 incline)
- Incline Treadmill
(3-3.3 speed / 6.0+ incline)
- Stationary Bike
(Lvl 5-8)
- Stair Master
(Lvl 5-10)
- Elliptical
(Lvl 5-10)

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

Grab the bar with your hands down or palms facing up, slightly  wider than shoulder width apart and let it hang with your arms straight. Brace your core and squeeze your shoulders together to row the weight up until it touches your stomach (aim for bellybutton), then slowly lower it back down again.

Barbell Bent Over Rows

Seated Lat Pulldown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright Row EZ Bar

Standing facing the cable machine. Be far enough away that there is content tension. Squeeze your shoulders and pull the cable towards your face

Standing Cable Face Pulls w/ Rope Attachment

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable Rope Curls

W1/D2 Pull Workout

Seth Lunsford

Got a great pump from this can’t wait to try the rest of these workouts💪🏽

Justin

Granado

W1/D1 Chest Workout

W1/D3 Leg Workout

Garrett

Been on this program for 4 days now, absolutely loving the range of exercises during each workout. Also loving the idea of push, pull, legs, push/pull, legs and arms on a 6 day split

Rhys

W1/D4 Push/Pull Workout

Honestly was going to take a rest day. But I tough it out! Now it’s time to relax!!

New to program all the way from Australia and it felt good

James

W1/D5 Full Body Workout

Mark

W1/D6 Arms/Core Workout

Great my arms were burning n that set 💪👍

Alan

Bryan

W2/D1 Chest Workout

All I gotta say is, let’s goooo!🗣️

W2/D2 Pull Workout

W2/D3 Leg Workout

W2/D4 Push/Pull Workout

W2/D5 Full Body Workout

Can’t feel my damn arms..good shit 🤙🏾

W2/D6 Arms/Core Workout

Almost didn’t get up to the gym. But I made it and I feel better!!

W3/D1 Chest Workout

W3/D2 Pull Workout

W3/D3 Leg Workout

W3/D4 Push/Pull Workout

W3/D5 Full Body Workout

Juan David

Albert

W3/D6 Arms/Core Workout

Absolutely loving these workouts fellas. Been following the both of you for years and finally decided to jump on the train…. No ragrets baby

W4/D1 Chest Workout

Almost too many exercises with this workout! Nearly 20 sets of back exercises

W4/D2 Pull Workout

W4/D3 Leg Workout

This one was a little challenging because I didn’t get much sleep last night. But I got it done!!

W1/D2 Pull Workout

Community

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