Name: Playbook - Elliot Burton - W2/D3 Pull
Uploaded: 2021-10-14T10:45:53.259Z
Duration: 60 min
Description: W2/D3 Pull

Maybe provide more side profile views! Would like to see the full form

Geraldine Ang

Dylan Ching

Should alternating exercises be done eg 15x per arm? If it's 15x in total you're overloading one arm

Jose Troncoso

Josh

Awesome workout!! Got home late from work but I still had to grind #zeroexcuses

Edgar

Haven’t felt a burn on my biceps and chest this good in a while! Can’t wait to continue!

Brandon

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Hinge at the waist and slightly bend your knees with your arms handing down
-Row the dumbbells up and contract your back 
-Release and repeat

Dumbbell bent over row (home)

-Stand with your feet shoulder width apart
-Place your hands on the ground in front of you and walk them out away from you until you are in a high plank position
-Walk your hands back towards your feet and stand up
-Repeat

Walkouts ( home)

-Stand hinged at the waist with a dumbbell in each hand
-Perform rear delt fly activating your rear delt
-Lower and repeat

Dumbbell rear delt fly (home)

-Stand holding a dumbbell in each hand
-Keeping your elbows high and out to the side pull the dumbbells up to underneath your chin 
-Lower the dumbbells back to the starting position
-Repeat

Dumbbell upright rows (home)

-Stand holding a single dumbbell while bracing yourself in the bent position on a chair 
-With the dumbbell hanging row it towards you activating your lower lat
-Lower the dumbbell abs to the starting position 
-Repeat

Dumbbell row single arm (home)

-Stand holding a dumbbell in each hand
-Curl the dumbbells up with palms up
-Rotate the dumbbells 180 degrees 
-Lower the dumbbells back down with your palms facing down
-Rotate the dumbbells in your arms and repeat

Dumbbell Zottman curl

Superset

-Stand holding a dumbbell in each hand
-Perform hammer curls (palms facing each other)
-Repeat

Dumbbell hammer curls (home)

-Sit in your butt with your legs elevated and your hands on the ground behind you  for support
-Tuck your knees towards your chest
-Extend your legs and repeat

Knee tucks (home)

-Stand with your feet shoulder width apart with a dumbbell in each hand
-Hinge at the waist and knees to perform a bent over row
-Alternate bent over rows one arm at time back and forth

Dumbbell bent over row alternating

-With a single dumbbell in hand while in a wide stance
-Take the dumbbell from the ground between your feet to overhead in one motion
-Lower the weight to the ground solely 
-Repeat

Dumbbell snatch (home)

Finisher

W2/D3 Pull

Sahhil S Tamhane

W1/D1 Push

Great! A lot harder than I was expecting. I don’t have access to a gym for a week and I needed some equipment-less workouts to do until then. Very pleased

W2/D3 Pull

Community

More workouts from Elliot Burton