Name: Playbook - Joey Miuccio - W5/D2 PULL
Uploaded: 2023-12-29T20:33:18.874Z
Duration: 62 min
Description: W5/D2 PULL

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

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

Standing straight bar curl

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar reverse grip bicep curls

- 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

- Position the handle just about your height 
- Curl the handle towards your head 
- Keep core and body stationary and stable

Crucifix cable curl (single arm)

W5/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.

Robert

Jesse

Isabel

W2/D3 LEGS

Absolute BEAST of a workout🔥 Feeling great

Noah Smith

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

W4/D1 PUSH

W4/D2 PULL

I didn’t have the hip thrust machine at my gym. I just did regular hip thrusts from the mat for today but what would you recommend be a good alternate workout for this?

W5/D2 PULL

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