Name: Playbook - HolStrength Training Club - W2/D3 Wednesday - Pull Day (HEAVY)
Uploaded: 2022-08-26T19:48:10.108Z
Duration: 90 min
Description: W2/D3 Wednesday - Pull Day (HEAVY)

Warm-Up with Elliptical (5-10 minutes)
Pull-Ups (4 x 4-8)
Landmine T-Bar Row (4 x 4-8)
Wide Grip Lat Pulldown (4 x 4-8)
Seated V-Bar Cable Row (4 x 4-8)
Dumbbell Alt Bicep Curl (4 x 6-9 each arm)
Dumbbell Alt Hammer Curl (4 x 6-9 each arm)
EZ Bar Preacher Curls (4 x 4-8)
Cooldown Stretching (5-10 minutes)

Light to moderate pace to get the blood flowing and work up a slight sweat. A short 5-10 minute cardio warmup has been shown to help increase growth hormone levels in the body. Priming your muscles for the workout ahead!

Elliptical

- 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-Ups

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine T-bar Row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

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

Seated V-bar Cable Row

- Keep your core tight and avoid swinging
- Start neutral grip but then supinate (twist your wrist inward) at the top of the movement
- Squeeze with more emphasis on the pinky
- Perform 3 reps on each arm before switching

Dumbbell Alt Bicep Curl

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms every 3 reps

Dumbbell Alt Hammer Curl

- Keep your elbows on the pad
- Keep shoulders down
- Curl the barbell up engaging your biceps
- Lower with a slow and controlled movement

EZ Bar Preacher Curls

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W2/D3 Wednesday - Pull Day (HEAVY)

Used 10kg dumbbells for doubled the reps 🔥🔥… ( I tap one star & the app sent that rating so ⭐️⭐️⭐️⭐️*) 🤝

Bianca

W1/D1 Monday - Leg Day (HEAVY)

Great workout. Just pick a weight and use your reps as a minimum, but try to exceed.  Once I hit 15 for all the sets, I move up in weight next time.

Howard

Decent burn, I think sets need to be higher or specify what weight percentage to use in said programs

Bryan

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Ayden castaneda

W1/D4 Thursday - Leg Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

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