Name: Playbook - Jesse Rey - Pull Oct 23, Trap Focus
Uploaded: 2023-12-13T02:42:10.536Z
Duration: 70 min
Description: Pull Oct 23, Trap Focus

Machine Back Row

Two variations are shown the first being most difficult.

Focus on stabilizing the core

Active Bird Dog

Row + Bird Dog

1 Arm Bench Supported Cable Row

DB Standing Shrug

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

Focus on Lat activation 

Make a clear pause at the top and flex the back hard to not let yourself sink

Make sure to fall all the way to a dead hang

Underhand Grip Assisted Chin Up

- With a barbell in your hands and your palms facing up ( shoulder width)
- Curl bar toward shoulders pause at peak contraction 
- Lower back down slow and controlled 4 seconds 
- brace core and try not to hyperextend the back to lift the weights

Barbell bicep curls

Chin up+ barbell curl 
Bicep Pump

Pull Oct 23, Trap Focus

Pull Lat Aug 2023

PULL Lats Focus JULY 2023

PULL Trap Focus JUNE 2023

Pull  MAY 2023

Genuinely enjoyed my first workout!! Feeling so accomplished with the variety there

Pull Oct 23, Trap Focus

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