Name: Playbook - Day 1 Training - W2 Day 3 Pull Workout
Uploaded: 2024-01-07T21:25:03.251Z
Duration: 90 min
Description: W2 Day 3 Pull Workout

Eric Lochnicki

Colton

Raleek Harrison

Matthew

*Take a warm up set to feel out/calculate the weight used for working sets*

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

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Stand in front of the bar with feet shoulder width apart. Keep the bar as close to your body as possible throughout entire exercise. Grab the bar right outside your feet, use either overhand grip, palms facing the bar, or one overhand one underhand for more control. Have a slight bend in your knees, drive through your heels, and push your hips forward to complete the exercises. Control the weight as you lower it back down to the ground. Let the weight rest on the ground between each rep.

Barbell Conventional Deadlift

With a little bend in the knees and keeping your back straight. Perform a row with the t bar attachment. Utilize both normal and underhand grips. If you do not have a t bar attachment combine a straight bar and the triangle attachment.

Landmine Row w/ T Bar Attachment

With your hand slightly wider than shoulder width exhale and initiate the downward pull by first depressing (lower) your scapulae, then pulling the bar downward towards the top or mid section of your chest. Attempt to pull in a motion that drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso.

Seated Lat Pull Down

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Triangle Cable Row

Single Arm Cable Row

- Keep your arms extended and focus on the back of your shoulders

Standing Cable Reverse Flies

W2 Day 3 Pull Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Loved it guys, legs are fully pumped 😃

Aaron

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W2 Day 3 Pull Workout

Community

More workouts from Day 1 Training