Name: Playbook - Gabriel Valantino - W3/D5
Uploaded: 2022-12-26T06:11:58.398Z
Duration: 45 min
Description: W3/D5

- medium grip pulldown
- wide seated cable row
- row machine
- wide row machine
- rope curl
- single arm cable row

- roll your elbows back
-pull with your elbows and squeeze 
- think of your hands as hooks when pulling

Medium grip pull down

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

Wide grip 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

Seated machine row

Wide machine row

- Squeeze your biceps at the top
- Keep your core tight
- slight twist when curling

Standing rope curl

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Single arm cable curls

W3/D5

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

W3/D5

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