Name: Playbook - HolStrength Training Club - W4/D3 Wednesday - Pull Day (HEAVY)
Uploaded: 2022-08-26T19:47:59.854Z
Duration: 90 min
Description: W4/D3 Wednesday - Pull Day (HEAVY)

Warm-Up with Elliptical (5-10 minutes)
Pull-Ups (4 x 4-8)
Bent Over Barbell Row (4 x 4-8)
Wide Grip Lat Pulldown (4 x 4-8)
Dumbbell Lawnmower Pull (4 x 4-8 each arm)
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

- Begin with overhand grip about shoulder width apart
- Keep shoulders back and down
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the flat back and avoid swinging or bouncing

Bent Over Barbell 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 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

W4/D3 Wednesday - Pull Day (HEAVY)

Chelsea

Preston Mccanless

W1/D1 Monday - Leg Day (HEAVY)

These have organized my workout and help me to push myself.

Howard

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Amazing definitely gonna feel it tomorrow

W4/D3 Wednesday - Pull Day (HEAVY)

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