Name: Playbook - Elliot Burton - W3/D2 Pull
Uploaded: 2022-04-19T16:30:54.128Z
Duration: 75 min
Description: W3/D2 Pull

Julien

Marwan. M.

- 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

Weighted Pull Ups

- 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

-Stand back from a high cable with a rope attached and holding the rope with bent arms
-Slightly hinge at the waist
-Pull your arms down by activating your lats 
-Release and repeat

Cable Rope Pulldowns

-Stand back from a a high cable attachment with the ends of a rope in both hands
-Keep your arms and elbows high pulling the rope towards your face until your hands are at your ears 
-Release and repeat

Face Pull

Superset

- Begin with the barbell in your hands, with underhand grip
- Keep your elbows to your sides
- Raise the bar towards your shoulders 
- Slowly lower the bar back to starting

Barbell bicep curl

W3/D2 Pull

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

Vito

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

James Nguyen

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

Oliver Gill

W2/D1 Push

W2/D2 Pull

I think it’s too much to do squats after deadlifts yesterday 🤷‍♂️

Great start for the weekend.  Friday is leg & core day.

W2/D3 Legs & Core

I like the first two workouts.  I used a DB for the pull-ups and dips.

W2/D4 Upper

Great leg workout with a core circuit at the end

Andy

W2/D5 Legs & Core

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

W3/D1 Push

W3/D3 Legs & Core

W3/D4 Upper

W3/D5 Legs & Core

W4/D1 Push

Jackie

W4/D2 Pull

I already finished it but still showes not finished but the workout is really decent, my legs feels good.

Mert

Csusb2014!

W4/D3 Legs & Core

W4/D4 Upper

W4/D5 Legs & Core

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

Hard to superset machine exercises with dumbbell/barbell exercises due to the layout of my gym. I fully appreciate that isn’t a problem or fault of yours in any way, I just personally couldn’t really superset them so I reduced rest periods and did 3 sets for each exercise. Otherwise awesome leg workout!

W3/D2 Pull

Community

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