Name: Playbook - George Bamfo - W9/D6 Pull
Uploaded: 2023-07-13T18:43:32.586Z
Duration: 70 min
Description: W9/D6 Pull

Walk on an inclined treadmill for 20 minutes.

inclined treadmill walk

- Keep your arm extended and core engaged

Single arm otis up (left & arm) 10/ea

Wide grip Pull-ups

Wide grip 3x10
Underhand 3x10
Neutral grip 3x10

Underhand Pull ups

wide grip 3x10 
neutral grip 3x10 
Underhand 3x10

Neutral grip pull ups

Lat pull downs

Bent over rear delt rows

Bring that dumbbell up by your side into a row making sure you bring your shoulder blades together and return back to the starting position

Single Arm Dumbbell row

Get in seated position, slowing pull the cable make sure you don't twist from your waist or your torso.

Seated rows

Hammer Curl

W9/D6 Pull

Kevin

Felt that nice pump 💪🏾💪🏾💪🏾

Seby

W9/D1 Push

Tommy

You know we do the work and don’t stop💪🏾💪🏾💪🏾

W9/D2 Pull

W9/D4 Legs

W9/D5 Push

W10/D1 Legs

W10/D2 Pull

W10/D4 Push

W10/D5 Legs

W10/D6 Push

W11/D1 Legs

W11/D2 Push

W11/D4 Legs

W11/D5 Pull

W11/D6 Pull

Triceps OUT!!! Push-ups were even hard to do

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W9/D6 Pull

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