Name: Playbook - Elliot Burton - W5/D2 Pull
Uploaded: 2022-04-19T16:34:20.803Z
Duration: 60 min
Description: W5/D2 Pull

- 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

-Grasp a pulldown bar with a wide overhand grip
-Pull the bar down to your upper chest activating the lat
-Release and repeat

Lat pulldown wide grip

- 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

- Place your foot on an elevated surface 
- Push through your foot to come up on to the elevated surface completely 
- Reach full extension at the top

Weighted Step Ups

-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

Sit on the preacher bench and adjust the height so your armpits are just touching the top of the sloped section. Hold the weight using an underhand grip (palms facing up) with your arms extended and your upper arms resting on the bench. Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical. Pause for a second at the top of the curl, then slowly lower the weight until your arms are fully extended once again. Count for three beats as you lower. Make sure your feet are planted on the ground, and that your torso and shoulders stay still throughout the movement.

Preacher Curls

W5/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

Marwan. M.

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.

W5/D2 Pull

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