Name: Playbook - George David III - W3/D3 Pull Day
Uploaded: 2023-07-31T18:14:49.465Z
Duration: 60 min
Description: W3/D3 Pull Day

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grab Rope attachment
- Chest facing down/stretch the lats
- Pull elbow to hip
- Squeeze lats through movement 
- Poke chest at the top

Lat pullover

Lat pulldown + Lat pullover

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- bring lat pull-down machine knee pad all the way up 
- Place the back of your arm on a lat pull-down machine knee pad 
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

W3/D3 Pull Day

Willie

Isabel

I have been working out for 4 years, not so consistent but I workout about twice a week. 
This workout has me falling in love with fitness again! Thank you

Erika Menendez

W1/D1 Leg day

Falling in more in Love with doing upper body workouts. I love this workout!

Raven

W1/D2 Pull day

W1/D3 Push day

W1/D4 Leg Day

W1/D5 Chest/Back

W1/D6 Shoulders/Arms

W2/D1 Leg day

W2/D2 Push day

W2/D3 Pull Day

W2/D4 Leg Day

W2/D5 Shoulder/Arms

W2/D6 Chest/Back

Great Workout Love the variety and not having to think what my next workout will be

Rameses

W3/D1 Leg Day

W3/D2 Push Day

W3/D4 Leg day

W3/D5 Chest/Back

W3/D6 Shoulder/Arms

W4/D1 Leg Day

W4/D2 Push Day

Great pull day workout! I added 1 to 2 extra sets to some of the workouts for a challenge.

W3/D3 Pull Day

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