Name: Playbook - Josh Bailey - W2/D8 Pull Day Blast
Uploaded: 2021-06-07T12:10:02.877Z
Duration: 75 min
Description: W2/D8 Pull Day Blast

Darrell Benson

Darryl

Anonymous

Sedrik

Amy A. Gentry

MarQuis

Marcus

Jarvis

Ryan

Yahmeela

Tyiler

Brandon

Juan

Joseph Brown

Riquelvi

I feel like my biceps are lacking. Wha do you recommend?

Jack

Gerald Gray 

You getting me right! I appreciate the guide ✊🏽💪🏽

Tray

Mike

Steven

Mahad

Once again, workouts in the picture/video don’t match the description in the guide.

Florian Begu

Great workout! I love the different variation on the lat pull down.

Deon

Samuel

This pull workout is will put you to the test. It’s designed to work all of the pull muscles groups to help you fill out your frame. You’ll be aiming for muscle hypertrophy so perform a weight that creates muscle failure

-Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins. Medium stance, toes pointing out.

-Grab the bar. Use a medium grip width. Narrower than on Bench Press, wider than on Deadlifts. Hold the bar low in your hands.

-Unlock your knees. Keep your hips higher than on the Deadlift. Bend your knees but keep them back so the bar can’t hit them.

-Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulder-blades together.

-Row. Take a big breath, hold it and pull the bar against your lower chest.

Landmine V Bar Rows

-Grasp an end of the bar on each hand and sot on the side of the cable station.

- Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. Think: “proud chest.”

- Draw your ribs down, tuck your tailbone under, and brace your core. Your torso should feel like one tight, solid column. Bend your hips back until your torso is at a 30–45-degree angle.

-Step back from the station a bit so that you feel tension on the cable and your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

- Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind.

-Reverse the motion slowly to extend your arms again.

Single Arm Lat Pulldown

-Attach a rope handle to the high pulley of a cable station. Grasp an end in each hand and face the cable station.

 -: Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets

Straight Arm Pulldown (Rope)

-Stand with feet shoulder-width apart holding dumbbells at your sides.

-Press the hips back in a hinge motion bringing your chest forward almost parallel to the floor.

-Allow the weights to hang straight down, palms facing each other.
Maintain a tight core, straight back, and slight knee bend.

-Exhale and raise both arms out to your side, squeezing the shoulder blades together.

-Keep a soft bend in your elbows as you pull your shoulder blades toward the spine.

-Inhale as you lower the weight back to start position.
Avoid hunching your shoulders up during the movement.
Keep your chin tucked to maintain a neutral spine during the exercise.
Focus on feeling the shoulders blades coming together with proper breathing from start to finish.

-Repeat the exercise for 8 to 12 repetitions, or as determined per set.

Single Arm Cable Reverse Fly

Place the back of your upper arms against the padding, fully extending your arms. 

- Contract your biceps to curl the bar toward your shoulders. Raise the bar as high as possible while maintaining constant tension on the biceps.

- Pause, then slowly lower the bar to the start position.

EZ Bar Preacher Curl

-Hold a dumbbell in each hand at your side with palms facing each other.

-Use your bicep to curl the dumbbells up to your shoulders, twisting your palms to face your chest as you lift them. 

-Slowly lower the dumbbells back down to your side and repeat.

DB Bicep Curl Twist
(Supinated to Pronated)

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It was difficult for me to do pull ups therefore I replaced them by pull over

Anthony

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Karen

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Definitely got a good pump today Josh.💪

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