Name: Playbook - Jarrett Stod - W1/D2 Muscle growth - Pull
Uploaded: 2021-12-14T21:43:46.667Z
Duration: 60 min
Description: W1/D2 Muscle growth - Pull

- Pull-up 3 x sets to failure
- Barbell row 3 x 12
- Lat pulldown 3 x 12, 1 x 20 
- Seated cable row 3 x 12
- T-bar row 3 x 8 
- Db incline curl 3 x 12
- Alternating dumbbell curls 3 x 15
- Standing rope curl 3 x 12

- 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-up

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- 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

Seated cable row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

W1/D2 Muscle growth - Pull

W1/ D6 Muscle growth - Legs

Cycle 3. Made it through and pressing forward!

DM-X

W1/D2 Muscle growth - Pull

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