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

Stephen Stroud

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

Barbell bicep curl

W3/D2 Pull

Franco

James Nguyen

W1/D1 Push

Great pull workout I did at a commercial gym.

Jonathan

W1/D2 Pull

I joined a fitness gym today and had a great pump leg workout.

Dumbbell destroyed phone so couldn’t finish 😬

W1/D3 Legs

W1/D4 Push

not gonna lie! i keep underestimating these workouts and then they kick my ass hahaha good stuff!

Nicholas

W1/D5 Pull

I like the leg workout esp the superset ones.

W1/D6 Legs

Milo

Rudi

W2/D1 Push

Veikko

Zuriel Armendariz

W2/D2 Pull

Single leg box squat might me the hardest thing I’ve ever done in my life

Some exercises do not work and are not clear, thank you

Abdulla

W2/D3 Legs

Killer - I had weak form on the bench presses tho

W3/D2 Pull

Community

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