Name: Playbook - Fit4duty Crew - Pull day Week 1 Day 5
Uploaded: 2021-12-20T17:44:19.429Z
Duration: 45 min
Description: Pull day Week 1 Day 5

Charles

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 workout includes two forms of lat pull downs, two forms of curls and a Landmine row.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Narrow Underhand grip lat pulldown

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

DB preacher curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

-Face away from the anchor point and straddle the bar. 
-Bend your knees slightly and hinge forwards at the hips, keeping your back straight, and grasp the end of it in both hands below your chest, with your arms extended. 
-Pull the barbell up to your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the move. 
-Lower the bar slowly back to the start.

Landmine row

Pull day Week 1 Day 5

Brutal yet loved and hated every second of the grind

Xavier

Push Day Week 1 Day 1

Ronnie

Pull Day Week 1 Day 2

Leg day Week 1 Day 3

Push Day Week 1 Day 4

The workout was awesome I just have some old injuries tending to, trying to get back into it💪🏽

Pull day Week 1 Day 5

Community

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