Name: Playbook - Jack Iaconelli - W1/D4 Pull Focus
Uploaded: 2023-03-08T11:11:02.840Z
Duration: 60 min
Description: W1/D4 Pull Focus

Back, Arms, and Chest

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

RIR- reps in reserve (reps away from failure)

- 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

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

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

Straight bar cable bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

W1/D4 Pull Focus

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