Name: Playbook - Jarrett Stod - W4/D2 Muscle growth - Pull day
Uploaded: 2021-12-15T23:11:28.141Z
Duration: 60 min
Description: W4/D2 Muscle growth - Pull day

- Barbell row 4 x 8
- Pull-up  3 x to failure
- T-bar row 4 x 10
- Seated cable row 3 x 15 
- Lat pulldown 3 x 12
- Alternating dumbbell curls 3 x 15 

Superset: 3 x 12
- Ex bar bicep curls
- Standing rope curl

- 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 ( each set to failure)

- 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

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

Alternating dumbbell curls

- 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

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

Standing rope curl

Superset 3

W4/D2 Muscle growth - Pull day

Loved the burnout at the end on triceps!!

Andrew Boob lll

Guti

W1/D1 Muscle growth - Push day

I like how the superset at the end really finishes off the biceps!! Another great one!!

Feelin' real good! Love going to the gym now! 😁

Zachary Aguirre

Priscilla

W1/D2 Muscle growth - Pull day

Andrea

W1/D3 Muscle growth - Leg day

Ryan Mansfield

David

leon

W1/D4 Muscle growth - Chest + Back day

Braxton

W1/D5 Muscle growth - Shoulders + Arms

Denise Aguiar

Another good leg day…. Made it through buddy! 💪🏼

Mommalisa

W1/D6 Muscle growth - Legs

Definitely bad ass. I was tired directly after the bench press,but I had to push through 👍🏽

DM-X

Dylan

W2/D1 Muscle growth - Push day

Ummmm the pull ups are a lot weak for this old gal 💪🏼😞

W2/D2 Muscle growth - Pull day

653 calories in 53 minutes… legs were legging on this one 🔥

W2/D3 Muscle growth - Leg day

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

Vince Bellai

W2/D4 Muscle growth - Chest + Back day

Added one extra tricep at end. 
Love the workouts.

W2/D5 Muscle growth - Shoulders + Arms

W2/D6 Muscle growth - Legs

Daniel

W3/D1 Muscle growth - Push day

W3/D2 Muscle growth - Pull day

W3/D3 Muscle growth - Leg day

Progressive overload and great gains👍🏽👍🏽👍🏽👍🏽

W4/D2 Muscle growth - Pull day

More workouts from Jarrett Stod