Name: Playbook - Joey Miuccio - W6/D2 PULL
Uploaded: 2023-12-29T20:33:18.896Z
Duration: 60 min
Description: W6/D2 PULL

Matt

- 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 weight down to your torso by flexing the elbow and retracting the shoulder blade         
- Rotate your wrist at the completion of the movement
- Pause and return to the starting position

Kneeling single arm high pulley row

- 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

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

DB incline curls

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Single arm cable curls

- 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

W6/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

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?

W6/D2 PULL

Community

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