Name: Playbook - Josh Bailey - W1/D5 Pull Day Overload
Uploaded: 2021-06-07T12:09:50.665Z
Duration: 75 min
Description: W1/D5 Pull Day Overload

Darryl

Jade

Mahamed Abdirisak

Sedrik

Anonymous

🗣Pull-ups and chin-ups!!!💪🏽😤🔥💦😂

Amy A. Gentry

The hanging ab raises almost took me out but it felt great! 🔥

Smilez

Faceless

Drained but loving the workouts 💪🏾🦍

Joseph Ulises Ubiera

Koron

Jobe

Brandon

Pedro

Great wish I could track the weights and progression

Andre Brooks

Joseph Brown

Riquelvi

Why do you implement one bicep isolated exercise instead of two or three?

Jack

Gerald Gray 

Mike

Mahad

Good, I had to substitute the weighted chins up with close grip lat pull downs, and pulls ups with neutral grip inverted rows because we don’t have an assisted pull up machine at my gym, plus coming back from surgery. Also did hanging leg lifts instead of toes to bar cuz of surgery.

Meghan

Deon

Samuel

This pull workout is designed to work all of the push muscles groups. You’ll be aiming for muscle hypertrophy and volume so get a weight that you can perform the reps that creates muscle failure

-Place the weight around your waist. Grab onto the chin-up bar with your palms facing your body.

- Pull yourself upwards until your chin is above the bar.

- Lower yourself back down so that your arms are almost all the way locked out. This completes one repetition.

Weighted Chin Ups

Grab onto the chin-up bar with your palms facing each other.

- Pull yourself upwards until your chin is above the bar.

- Lower yourself back down so that your arms are almost all the way locked out. This completes one repetition.

Pull Ups (Neutral Grip)

- Hold a barbell with a underhand grip (thumbs pointing outward). Your feet should be shoulder-width apart.

- Bend your knees and bring your torso forward slightly. Your back should be straight and almost parallel to the floor. This is your starting position.

- Lift the barbell up towards your sternum, keeping your elbows tucked in and close to the body.

-Pause and hold at the top of the movement, squeezing your back muscles.

- Slowly lower the barbell back to the starting position.

Barbell Rows (mid & supinated grip)

-Grasp the bar with a wide grip, looking forward with your torso upright. 

-Retract your shoulder blades and pull the bar down with one arm in front of you to your upper chest slightly turning outward. 

-Squeeze your lats at the bottom of the move. Return to the starting point and do the other arm

Alt. Lat Pulldown (Hands on curves)

- Hold a pair of dumbbells at your sides using a neutral grip, palms facing inward toward your body.

- Curl the weight up while twisting your forearm at the same time, so that at the top of the movement your palm is facing the ceiling.

- Lower the weight following the same path, and twist your forearm downward so that your hands are in a neutral position again at the bottom.

Alt. Dumbbell Bicep Curls
(Supinated to Neutral Twist)

-Reach up and grasp the ropes with both hands with your palms facing in. 

-Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders, rolling them back to create good posture... you don't want your shoulders hunching or rolling forward.

-Stand with both feet flat and parallel

W1/D5 Pull Day Overload

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