Name: Playbook - Gabriel Valantino - W3/D1
Uploaded: 2022-12-26T06:11:58.328Z
Duration: 60 min
Description: W3/D1

- pull ups
- mid cable fly
- chest supported db row
- incline db press
- lat biased pull down
- flat machine press

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

pull ups

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Mid Cable chest flies

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Roll back shoulder blades and arch back
- keep feet firmly planted on the ground
- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline press

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown variation

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

W3/D1

More workouts from Gabriel Valantino