Name: Playbook - George David III - W2/D4 Upper Body Pull
Uploaded: 2023-07-31T19:45:00.303Z
Duration: 60 min
Description: W2/D4 Upper Body Pull

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain flat back/core tight

Bent over barbell row

- Grab the bar with a close overhand 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

Close grip overhand lat pulldown

- Pull the attachment in towards your body with a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide grip cable row

- Hold 1 arm at 90 degrees 
- While the other arm is performing the movement 
- Repeat with other arm 
- Finish with both arms together 
- 5 Reps each arm then 5 together non stop

Dumbbell single arm curl with iso hold

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Bend at 45 degrees 
- Keep core tight/back flat
- Extend arms towards the floor 
- Row plate to chest 
- Squeeze shoulder blades together

Plate row

- Stand tall
- Fully extend arms 
- Curl arms up squeezing biceps

Plate curls

Circuit

W2/D4 Upper Body Pull

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