Name: Playbook - HolStrength Training Club - W4/D3 Wednesday - Pull Day (HEAVY)
Uploaded: 2022-08-26T19:48:27.561Z
Duration: 105 min
Description: W4/D3 Wednesday - Pull Day (HEAVY)

Warm-Up with Walking (5-10 minutes)
Pull-Ups (5 x 4-8)
Dumbbell Lawnmower Pull (5 x 4-8 each arm)
RB SA Lat Pulldown (5 x 4-8 each arm)
RB Seated Row (5 x 4-8)
RB Alt Bicep Curl (5 x 6-9 each arm)
Dumbbell Alt Hammer Curls (5 x 6-9 each arm)
Dumbbell 21s (5 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

- 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

- 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 an overhand grip on the resistance band with one hand
- Bring the resistance band down to about chest height squeezing your lats and keeping chest up
- Slowly return back to starting position

RB SA Lat Pulldown

- Pull the resistance band towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
- Can anchor a resistance band under a door if you tie a knot in it and shut the door on it

RB Seated Row

- Keep your core tight and avoid swinging
- Start with supinated grip
- Squeeze with more emphasis on the pinky
- Perform 3 reps on each arm before switching

RB 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

Dumbbell 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

W4/D3 Wednesday - Pull Day (HEAVY)

Heidi

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (HEAVY)

W1/D5 Friday - Chest & Back (LIGHT)

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

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

W2/D2 Tuesday - Push Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

W2/D4 Thursday - Leg Day (HEAVY)

W2/D5 Friday - Chest & Back (LIGHT)

W2/D6 Saturday - Arms & Shoulders Day (LIGHT)

W2/D7 Sunday - Rest Day!

W3/D1 Monday - Leg Day (HEAVY)

W3/D2 Tuesday - Push Day (HEAVY)

W3/D3 Wednesday - Pull Day (HEAVY)

W3/D4 Thursday - Leg Day (HEAVY)

W3/D5 Friday - Chest & Back (LIGHT)

W3/D6 Saturday - Arms & Shoulders Day (LIGHT)

W3/D7 Sunday - Rest Day!

W4/D1 Monday - Leg Day (HEAVY)

W4/D2 Tuesday - Push Day (HEAVY)

W4/D4 Thursday - Leg Day (HEAVY)

W4/D5 Friday - Chest & Back (LIGHT)

W4/D6 Saturday - Arms & Shoulders Day (LIGHT)

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Leg Day (HEAVY)

W5/D2 Tuesday - Push Day (HEAVY)

W5/D3 Wednesday - Pull Day (HEAVY)

W5/D4 Thursday - Leg Day (HEAVY)

W5/D5 Friday - Chest & Back (LIGHT)

W5/D6 Saturday - Arms & Shoulders Day (LIGHT)

W5/D7 Sunday - Rest Day!

W4/D3 Wednesday - Pull Day (HEAVY)

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