Name: Playbook - Elliot Burton - W4/D2 Pull
Uploaded: 2021-08-11T16:26:40.255Z
Duration: 75 min
Description: W4/D2 Pull

Zane

Katrina

Marwan. M.

Nikola

Khizar Saleem

Gerson

Really didn’t feel like working out today, but I pushed through and did anyway, felt really great after. I needed this today🙏🔥

Eric

Feeling stronger for sure! The lower rep range with higher weight is definitely helping out there.

Jordan

Mahir

Juan Gonzalez

The best program💪🏻💪🏻💪🏻🔥🔥🔥

Alberto Ayala

Arjay

Rosay

- 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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

W1/D4 Upper

Josh Cruz Salazar

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Tony

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W4/D2 Pull

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