Name: Playbook - Dylan Ferrier - W4/D2 D2 Upper Pull
Uploaded: 2023-11-27T08:26:24.553Z
Duration: 70 min
Description: W4/D2 D2 Upper Pull

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Keep your chest pressed into the pad
- Palms down grip
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Shoulders rolled back with elbows tight to the side
- I’m using the slightly narrower turned in grip on the EZ Bar handle
- Drive palms to forehead and flex against the weight on the way down

Cable Ez-Bar Bicep Curls

- Pressing the back of the arm into the pad
- Big part is really reaching the dumbbell on the way up and way down
- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

- Easiest to use the EZ Bar with a narrow grip
- Pretend like you’re ripping the gas on a motorcycle
- Back of arms are pressed into the pad and straight down

Preacher Forearm Extensions

W4/D2 D2 Upper Pull

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

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.

W4/D2 D2 Upper Pull

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