Name: Playbook - Elliot Burton - W4/D2 Pull
Uploaded: 2022-04-19T16:33:39.843Z
Duration: 75 min
Description: W4/D2 Pull

Jackie

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

-Grab a pull up bar and pull yourself up until your chin is over the handle or your hands 
-Lower yourself back to the starting position 
-Repeat

Pull-ups

-Lay face down on an incline bench with a dumbbell in each hand
-Row the dumbbells up to your side activating your lats
-Lower the dumbbell to the starting position 
-Repeat

Supported Dumbbell Row

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

Upright Row

- Begin with DB in each hand
- Shrug shoulders up and squeeze before lowering DB down

Dumbbell shrugs

Superset

-Sit in a cabe row machine with a single handle attached
-Brace yourself and row the handle to your side activating your lat 
-release back to the starting position
-Repeat

Single Arm 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 holding an ez-bar with a wide grip
-Curl the bar up
-Lower the bar back down to the starting position 
-Repeat

EZ Bar Curls (Wide)

W4/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.

W4/D2 Pull

Community

More workouts from Elliot Burton