Name: Playbook - Dylan Ferrier - W2/D5 D5 Upper Pull
Uploaded: 2023-11-27T08:26:24.503Z
Duration: 60 min
Description: W2/D5 D5 Upper Pull

- Drop cable all the way to the bottom using the double rope handle
- Stand talk and lock your elbows by your sides
- When you extend your arms, turn your thumbs down and inward
- Squeeze your hands back to your shoulders

Rope Bicep Curls

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-bar spider curls

- Grab the bar with your palms facing forward and put your thumbs over the bar
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward
- Pull your hands up 
- Reverse the movement back up

Seated face pulls - from lat pulldown station

- The easiest set up I’ve had is inclining a bench
- Place the top of that bench at the bottom of the sternum
- Back straight as you row the dumbbells back while driving your elbows back
- Feel your scaps spread apart as you lower the dumbbells back down

Dumbbell Row with Chest Support

- You can pinch two 5lb plates if 10’s are too heavy
- Stand tall and roll your shoulders back
- Pinch two plates together

Plate Pinch

W2/D5 D5 Upper Pull

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W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

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Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

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W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

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Raul

W3/D1 D1 Upper Push

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W3/D3 D3 Leg Push

W3/D4 D4 Upper Push

W3/D5 D5 Upper Pull

W3/D6 D6 Legs Pull

W4/D1 D1 Upper Push

W4/D2 D2 Upper Pull

W4/D3 D3 Leg Push

W4/D4 D4 Upper Push

W4/D5 D5 Upper Pull

W4/D6 D6 Leg Pull

W5/D1 D1 Upper Push

W5/D2 D2 Upper Pull

W5/D3 D3 (Quad/Glute/Calves)

W5/D4 D4 (Shoulders/Chest/Triceps)

W5/D5 D5 (Biceps/Back/Forearms)

W5/D6 D6 (Ham/Glutes/Calves)

W2/D5 D5 Upper Pull

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