Name: Playbook - Joey Miuccio - W4/D2 PULL
Uploaded: 2023-12-29T20:33:18.856Z
Duration: 61 min
Description: W4/D2 PULL

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row (Alternating)

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

Underhand Close grip lat pulldown

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions (Back extension)

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

W4/D2 PULL

Ron Macmullen

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

Matt

First day in the program this was a great pump!

Edin

W1/D1 PUSH

Jason Spates

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

Victor

W1/D2 PULL

Danny Jacks

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.

W4/D2 PULL

Community

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