Name: Playbook - Jon Wegman - Pull Day 1
Uploaded: 2022-12-27T13:28:54.294Z
Duration: 45 min
Description: Pull Day 1

Great workout. Reminds me of the old bicep finishers

Brennon Relaford

Straight Bar Bicep Curls

- 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
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

- 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 Curl

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One Arm Dumbbell Rows

Bent Over Row (Underhand Grip)

Pull-Ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Pull Day 1

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