Name: Playbook - Fit4duty Crew - Pull Day Week 1 Day 2
Uploaded: 2021-12-20T17:44:19.412Z
Duration: 45 min
Description: Pull Day Week 1 Day 2

Ronnie

Pull Day (Hypertrophy) 

Hypertrophy, meaning we will be lowering the weight so we can complete higher reps in a shorter time. 

Most of the workouts will be broken down into 4 sets for 8-12 reps each. 

This day includes a pull up warm up, Flat bench press, incline dumbbell press, shoulder press, tricep extensions, and dumbbell chest press.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Bend over at 45 degrees 
- Row through your belly button extending your elbows past your back. 
- Squeeze for a split second at the top of the movement and back down.

Pull Day Week 1 Day 2

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