Name: Playbook - Elliot Burton - W1/D3 Pull
Uploaded: 2021-10-14T11:14:58.741Z
Duration: 60 min
Description: W1/D3 Pull

I pull(ed) every back muscle today.  Lol, I couldn't use a barbell for an upright row, instead, I used dumbbells.

James Nguyen

Leandro

This day is the toughest of the five for me

Heriberto

javi

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

-Sit at a cable row station with a close grip handle attached 
-Brace your core and row the handles towards you activating your lats 
-Release and repeat

Seated row

Rear Delt Fly

Superset

-Grasp a pulldown bar with a wide overhand grip
-Pull the bar down to your upper chest activating the lat
-Release and repeat

Lat pulldown wide grip

- With a clog rip attachment perform lat pulldowns by pulling the attachment down t noir upper chest
-Release and repeat

Lat pulldown close grip

- Start with barbell down in front of thighs, with overhand grip
- Shrug your shoulders up and squeeze
- Lower down and repeat

Barbell shrugs

- Hold the bar with a close grip
- Pull  the bar straight up
- Keep your elbows out

Upright Row

Rowing Machine Sprint

W1/D3 Pull

just what i needed pushed me more than i do myself

W1/D1 Legs & Core

Gadiel

Just completed day 2 of push day. Got compliments that my form for dips was smooth, thanks to your description to put your elbow closer.

Couldn’t finish with push ups - the burn is real

W1/D2 Push

I like the leg & core workouts combined. 100 reps squat jumps were a killer. 😫

Marwan. M.

W1/D4 Legs & Core

Weighted pull-ups and dips, I used a DB between my ankles. Great upper body workout with another set with bodyweight pull ups

W1/D3 Pull

Community

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