Name: Playbook - Elliot Burton - W3/D2 Pull
Uploaded: 2021-09-07T09:13:41.734Z
Duration: 60 min
Description: W3/D2 Pull

Adding more bicep exercises would be great, one exercise is just not enough

Muandro

Nikola

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

The objective here is to go HEAVY. With only 3 reps to hit, you want to be using around 85/90% of your 1 rep max. 

Weighted pull ups are a great way to increase your overall pull up strength

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

W3/D2 Pull

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