Name: Playbook - Joey Miuccio - W1/D2 PULL
Uploaded: 2023-12-29T20:33:18.746Z
Duration: 60 min
Description: W1/D2 PULL

Jason Spates

It was great muscles are sore but not extreme I feel good

Matt

Victor

Johnny

Danny Jacks

Solid first workout! Looking forward to more.

Anthony

Great first pull workout! Loved the variety

Christopher

Best freakin pull day I think I’ve ever had🤙🏻🔥

Noah Smith

- 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 (two arm with Handles)

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Seated cable row

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

W1/D2 PULL

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

First day in the program this was a great pump!

Edin

W1/D1 PUSH

Oscar

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

W1/D2 PULL

Community

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