Name: Playbook - Jarrett Stod - W1/D2 Weight loss - Pull
Uploaded: 2021-12-15T17:34:00.656Z
Duration: 60 min
Description: W1/D2 Weight loss - Pull

-Barbell row  3 x 8, 1 x 12
- Pull-ups 2 x to failure
- 1 Arm dumbbell row 3 x 8 
- Seated cable row 4 x 12
- Lat pulldown 3 x 8, 1 x 15, 1 x 12
- Dumbbell hammer curl 3 x 12
- Ez-bar bicep curls 3 x12
- 20 Minute stair master

- 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

- 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 (both sets to failure)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row (8 each side)

- 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

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Stairmaster

W1/D2 Weight loss - Pull

W1/D1 Weight loss - Push

W1/D3 Weight loss - Legs

W1/D4 Weight loss - Chest + Back

W1/D2 Weight loss - Pull

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