Name: Playbook - Joey Miuccio - W2/D2 PULL
Uploaded: 2023-12-29T20:33:18.769Z
Duration: 45 min
Description: W2/D2 PULL

Jason Spates

Matt

Danny Jacks

Nick Douty

The pull ups were especially killer.  Biceps are gassed

- 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

- Engage your biceps as you go up
- Lower with a slow and controlled movement

Seated 2 arm dumbbell curl

- 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

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

W2/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

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

Victor

W1/D2 PULL

Oscar

W1/D3 LEGS

W2/D1 PUSH

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

W2/D2 PULL

Community

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