Name: Playbook - Ivan Ivanov - W1/D2 - Pull Day
Uploaded: 2021-08-20T13:58:36.507Z
Duration: 60 min
Description: W1/D2 - Pull Day

Fred

Here we target Back & Biceps! 💥✅

Strength and muscle building focus for this one too! 🌪

We’ve got exercises targeting your entire back from lower to upper plus bicep work you should not skip! 💥

Let’s stay focused and execute with great quality! 🙏

1.Keep arms and feet away from touching the floor 
2.Keep arms and legs as stretched as possible 
3.Squeeze and briefly pause each rep

Reverse snow angels

1. Grab the bar with your palms facing forward 
2.Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  3. Bring the bar down to your upper chest engaging your back as you pull
4.Pause and return to the initial position"

Wide Grip Lat Pulldown

1) Place one knee on a bench, one hand in a push-up position. Body parallel to the floor with back straight, one hand holding the dumbbell onto your side.

2) Pull the dumbbell up to the side of your chest, keeping arm close to the body.

3) Lower the dumbbell returning to starting position.

4) Complete all reps on one side before switching to the other side

Dumbbell Single Arm Bent Over Row

1.Grasp the handle with your arm extended straight overhead, palm facing in. Lean back slightly and look up.

2.Pull the handle down in front to the top of your chest.

3.Straighten your arm, returning the handle to the starting position, going through a full range of motion.

4.Repeat. Complete all reps on one side before switching to the other side.

Single Arm Close Grip Lat Pulldown

1.Sit upright holding the handle with your arms straight out in front and your back flat.

2.Pull the handle straight in to your chest, bending at the elbows and squeezing your shoulder blades together.

3.Release the handle returning to starting position. Remain upright throughout and do not sway back and forth.

4.Repeat.

Cable Seated Close Grip Row

1.Stand upright holding a rope with your palms facing each other arms straight at shoulder height and your back flat.

2.Pull the rope straight in toward your face, bending elbows up and high, full extension.

3.Remain upright throughout and do not sway back and forth.

Rope Cable Face Pull

1) Stand up straight with arms hanging and dumbbells in both hands, palms facing in.

2) Curl the weight in your right hand up toward your right shoulder, keeping your palm faced inwards at all times.

3) Pause at the top of the lift and then slowly lower.

4) Alternate.

Standing Dumbbell Hammer Curl

W1/D2 - Pull Day

Your workout is great, I would just suggest having some more advanced ones. Rock it.

W1/D2 - Pull Day

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