Name: Playbook - Gabriel Valantino - W1/D1
Uploaded: 2022-12-26T06:11:58.302Z
Duration: 60 min
Description: W1/D1

Jade

Sergio Da Costa

- pull ups
- peck deck
- wide t-bar row
- flat db press
- db row
-incline machine press

- pull with your elbows 
- think of your hands as hooks
- Hold at the top engaging your back

pull ups

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

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

Single arm dumbbell row

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

W1/D1

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