Name: Playbook - Jah'Son Patterson - W3/D4 Upper - Pull
Uploaded: 2022-09-28T20:48:11.867Z
Duration: 45 min
Description: W3/D4 Upper - Pull

Adam

BB deadlift 

Chin up  

Superset: 
Reverse grip lat pulldown 
Seated cable row 

Superset: 
Db concentration curls 
Db Hammer curl 

Db renegade row

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until until you can grab the bar with your preferred grip
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift

- Using a supinated grip, grasp the bar with an inside shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin above the bar until the lats are fully contracted
- Lower yourself back to the start position

Chin-up

- Grab the bar with a reverse grip (palms turned toward you)
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out
- Pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back (Tip: Concentrate on squeezing the back muscles once you reach the full contracted position)
- After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched

Reverse Grip Lat Pulldown

- Pull the attachment in towards your body using a close/neutral grip
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row - Close Grip

Superset

- From a seated position
- Place the back of your arm on your inner thigh (arm starts extended, holding the dumbbell off the floor)
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

DB Concentration Curl (10 each side)

- Stand up with your torso upright and a dumbbell on each hand being held at arms length (The elbows should be close to the torso
- The palms of the hands should be facing the midline of your body 
- While holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps
- Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level
- Hold the contracted position for a brief moment as you squeeze the biceps
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position

DB Hammer Curls

- Begin in a full plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes
- Make your feet a little wider for a more stable base and keep your body straight from head to heels (Think long spine, butt down, and abs engaged)
- Pull one dumbbell up toward the hip keeping the dumbbell close to your side, elbow driving back
- Resist rotating your shoulders and hips
- Slowly return it to the floor and repeat with the opposite dumbbell
- Alternating back and forth for time or reps

DB Renegade Rows (12 each side)

W3/D4 Upper - Pull

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W3/D4 Upper - Pull

Community

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