Name: Playbook - Elisabeth Vang - W1/D3 Pull Day
Uploaded: 2022-11-07T07:57:43.447Z
Duration: 45 min
Description: W1/D3 Pull Day

Hanging Pull-up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Sit on a bench and bend forward with both dumbbells at your side
- Lift both arms up, keeping a slight bend and staying aligned with the chest
- With control bring your arms down back to the starting position

Seated Reverse Chest fly

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Alternating Dumbbell hammer curl

W1/D3 Pull Day

W1/D1 Leg Day

W1/D2 Push Day

W1/D4 Full Body

W1/D5 Glute Focused

W2/D1 Leg Day

W2/D2 Push Day

W2/D3 Pull Day

W2/D4 Full Body

W2/D5 Glute Focused

W3/D1 Lower body

W3/D2 Push day

W3/D3 Pull day

W3/D4 Full body circuit

W3/D5 Glutes

W4/D1 Lower body

W4/D2 Pull day

W4/D2 Push day

W4/D4 Full body circuit

W4/D5 Glutes

W1/D3 Pull Day

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