Name: Playbook - Jack Iaconelli - W1/D3 Pull Day
Uploaded: 2023-03-08T10:20:31.172Z
Duration: 60 min
Description: W1/D3 Pull Day

Horizontal Focus- Back, Bis, and Delts


All weight at 70% of 10 Rep Max
All reps are 3 RIR

RIR- reps in reserve (reps away from failure)

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

W1/D3 Pull Day

I had to change some of the workouts since I didn’t have some of that equipment but other than that it was good.

W1/D3 Pull Day

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