Name: Playbook - George David III - W4/D4 Upper Body Pull
Uploaded: 2023-08-03T17:38:26.893Z
Duration: 60 min
Description: W4/D4 Upper Body Pull

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- From a standing position, bend forward bringing your chest parallel to the ground 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

Superset

- 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 the rope with an 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 rope to starting position

Rope lat pulldown

- Grip the EZ-bar with a wide grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar wide grip bicep curls

- Grip the EZ-bar with a close grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar close grip bicep curls

- Dumbbell inbetween legs 
- Reach down and pick up dumbbell 
- Keep chest tall 
- Explode and bring dumbbell overhead

Single arm snatch

- Lying face up with knees bent and feet at 90 degrees 
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball to the feet 
- Return to starting position under control

Med ball sit up

Circuit

W4/D4 Upper Body Pull

Angelo

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W1/D3 Glutes/Hamstring

W1/D4 Upper body pull/Cardio

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D5 Full leg day

W5/D1 Glutes

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

W6/D4 Chest/Arms

W6/D5 Leg day

W4/D4 Upper Body Pull

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