Name: Playbook - HolStrength Training Club - W3/D3 Wednesday - Pull Day (HEAVY)
Uploaded: 2022-08-26T19:48:19.310Z
Duration: 90 min
Description: W3/D3 Wednesday - Pull Day (HEAVY)

Warm-Up with walking (5-10 minutes)
Pull-Ups (4 x 4-8)
Dumbbell Bent Over Row (4 x 4-8)
RB Lat Pulldown (4 x 4-8)
Dumbbell Lawnmower Pull (4 x 4-8 each side)
Dumbbell Alt Bicep Curl (4 x 6-9 each arm)
Dumbbell Alt Hammer Curl (4 x 6-9 each arm)
RB 21s (4 sets)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a slow controlled motion

Dumbbell Bent Over Row

- Either wrap a resistance band around a pull up bar or tie a knot in the resistance band and shut it in a door
- Have a wider overhand grip on the resistance band
- Bring the resistance band down to about chest height squeezing your lats and keeping chest up
- Slowly return back to starting position

RB Lat Pulldown

- Support your body with your opposite hand
- Stand in a split stance
- Grip the dumbbell in a neutral wrist position
- Scoop the dumbbell back and up keeping your elbow close to your body 
- Engage your lat as you pull by keeping your chest up and shoulders back and down

Dumbbell Lawnmower Pull

- 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

- Step on the middle of the resistance band and keep your palms facing up towards the ceiling
- Curl from the bottom of the rep to about halfway up, then returned back to the bottom for 7 reps
- Curl from the halfway point of the rep to the top of the rep for 7 reps
- Then curl full range of motion from the bottom to the top for another 7 reps

RB 21s

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

W3/D3 Wednesday - Pull Day (HEAVY)

It was amazing. I’ll probably have to adjust with the lunges because of my right knee. I still loved it though. Left me drenched with sweat so that’s amazing!!!

Stace

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

I finish my first week doing the at home and beginners program for the gym tomorrow. I am left spent after every workout, and I love it. I been working out for 5 years now and I haven’t felt this why in a hot minute. Again I thank you Josh and the whole team for making this possible.

Nate

Heidi

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (LIGHT)

W1/D5 Friday - Chest & Back Day (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

Quick but effective workout today. Thanks for the good push!

W3/D3 Wednesday - Pull Day (HEAVY)

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