Name: Playbook - Jarrett Stod - W4/D2 Weight loss - Pull day
Uploaded: 2021-12-15T17:31:50.284Z
Duration: 60 min
Description: W4/D2 Weight loss - Pull day

Great pull workout in the time of rush hour at the gym.

James Nguyen

- Barbell row 4 x 8
- Pull-up  3 x to failure
- 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

- 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 ( each set to failure)

- 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

Stairmaster

W4/D2 Weight loss - Pull day

Tori

Traded like two workouts! But overall it was greattt👍🏽

Royalty

Jordan

W1/D1 Weight loss - Push day

I wish that there was a alternative exercise for like the pull ups as I just started my weight loss/ workout journey and am unable to do a pull up quite yet. But other thank that it’s a great workout.

Austin

🏡 Sue Sutton-Ludwig CRS Remax Concepts. Sutton

W1/D2 Weight loss - Pull day

Worked every muscle of the leg. I couldn't end it with the stair master since that was taken. End up doing air squats and pistol squats.

One of the best workouts I’ve done in a while.

Abby

W1/D3 Weight loss - Leg day

W1/D4 Weight loss - Chest + Back day

Stair climber is still kicking my butt. But I’m loving this program!

I like cycle 1 so far, working every muscle part. Great shoulder + arm work out.

W1/D5 Weight loss - Shoulders + Arms

Digging the leg workout and ending it with 20 mins on the stair master.

W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push day

W2/D2 Weight loss - Pull day

This day is always my kryptonite. The last thing I want to do after legs is the stair master 😅 but it’s so worth it! My legs and booty are getting so strong!

W2/D3 Weight loss - Leg day

Did this workout on 06/10. The great combo between the two muscle groups.

W2/D4 Weight loss - Chest + Back day

W2/D5 Weight loss - Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push day

W3/D2 Weight loss - Pull day

W3/D3 Weight loss - Leg day

This program has seriously been amazing 🤩

W3/D4 Weight loss - Chest + Back day

Great Sunday shoulders + arms workout 💪

W3/D5 Weight loss - Shoulders + Arms

W3/D6 Weight loss - Legs

W4/D1 Weight loss - Push day

W4/D3 Weight loss - Leg day

I like working out the 2 muscle parts chest and back. Great exercise choices.

W4/D2 Weight loss - Pull day

Community

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