Name: Playbook - Florin fit - NEW PULL DAY
Uploaded: 2024-04-05T17:58:30.878Z
Duration: 60 min
Description: NEW PULL DAY

Roger

On PULL day we focus on😊:

🔘 The correct execution of the exercises.
🔘 A weight so that you can perform 10 repetitions or it will be difficult for you to finish 10 repetitions.
🔘 Each set must be in progress either by weight or repetition.
🔘 Try to control movement on the negative.

🔴Enjoy 😉

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position
-Make sure you increase the weight with each set

Seated machine 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-Make sure you increase the weight with each set

Wide grip cable row

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Superset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- 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

- Begin by lying down with control and do a faster lift up
- Sit up while keeping DB on the chest

DB Sit up

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

NEW PULL DAY

Another good workout. 

Now that I have the annual subscription are you able to let me know about a nutrition plan?

Thanks

Adam

NEW PULL DAY

Community

More workouts from Florin fit