Name: Playbook - Dylan Ferrier - W4/D5 D5 Upper Pull
Uploaded: 2023-11-27T08:26:24.585Z
Duration: 70 min
Description: W4/D5 D5 Upper Pull

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement
- I got a little excited as this was the first set of the day, the next sets I slowed down. You should have a little slower tempo than this

EZ bar bicep curls

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

Cable rope hammer curls

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the bar down to your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Rope straight-arm pulldown

- From a seated position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

- 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 cable row

W4/D5 D5 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.

W2/D1 D1 Upper Body Push

W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

W2/D4 D4 Upper Push

W2/D5 D5 Upper Pull

W2/D6 D6 Lower Pull

Raul

W3/D1 D1 Upper Push

W3/D2 D2 Upper Pull

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/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)

W4/D5 D5 Upper Pull

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