Name: Playbook - HolStrength Training Club - W4/D2 Wednesday - Pull Day
Uploaded: 2022-08-26T19:47:50.717Z
Duration: 45 min
Description: W4/D2 Wednesday - Pull Day

Warm-Up on elliptical (5-10 minutes)
Pull-Ups or Assisted (2 x 8-12)
Seated V-Bar Cable Row (2 x 8-12)
Wide Grip Lat Pulldown (2 x 8-12)
Dumbbell Lawnmower Pull (2 x 8-12)
Dumbbell Alt Bicep Curl (2 x 9-12 each arm)
Dumbbell Alt Hammer Curl (2 x 9-12 each arm)
EZ Bar Preacher Curl (2 x 8-12)
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

- 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

- 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

- 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

- 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 Curl

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

W4/D2 Wednesday - Pull Day

Cory France

Toya

Howard

W1/D1 Monday - Push Day

Found areas that need work and new ways to work out. God bless all.

Micah

Pretty good upper body burner excited to see what the rest of this program brings!

W1/D2 Wednesday - Pull Day

Was a challenge 1st leg day in long time. Great work out

W1/D3 Friday - Leg Day

Great plan pushing the limits with organized routine.

Amazing workout routine, goes quick and is easy.

Samuel

W2/D1 Monday - Push Day

W2/D2 Wednesday - Pull Day

W2/D3 Friday - Leg Day

W3/D1 Monday - Push Day

W3/D2 Wednesday - Pull Day

Feeling the difference from first work out making slight progression in weight lifted a great workout.

W4/D2 Wednesday - Pull Day

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