Name: Playbook - Gabriel Valantino - W3/D2
Uploaded: 2022-12-26T06:11:58.415Z
Duration: 60 min
Description: W3/D2

- lat pull down close grip
- seated single arm row
- chest supported db row
- machine row
- hammer curl
- cable curl

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- 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 blade
- pull with elbows and squeeze 
- control negative
- think of your hands as hooks

Single arm seated cable row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Wide machine row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Flat bar cable curls

W3/D2

Shaunti

Macey

DANIEL

W1/D1

Mandar

Stephanie

Santiago

W1/D2

My gym lacks half the equipment but probably hitting legs for the third day wasn’t the best idea

Tyler

W1/D3

W1/D4

W1/D5

W1/D6

W2/D1

Ally

My arms were dead after this, great workout

Panos

W2/D2

W2/D3

W2/D4

Jonathan

Make sure the right number of reps are entered please

W3/D2

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