Name: Playbook - Josh Bailey - W3/D2 Pull Day Blast
Uploaded: 2021-06-07T12:10:25.473Z
Duration: 75 min
Description: W3/D2 Pull Day Blast

Darrell Benson

Darryl

King

Anonymous

Amy A. Gentry

Fabian

Ryan

The heart definitely pumping 💪🏾🦍 let’s get that work 🔥🔥🔥🔥

Joseph Ulises Ubiera

Riquelvi

Brandon

Gerald Gray 

CaSean

Mike

Steven

Deon

Pull workout working all of the pull muscle groups. This workout is designed to increase muscle hypertrophy so use a weight where the muscles fail at the recommended reps

-Start with your hands on the bar approximately shoulder-width apart with your palms facing forward.

-With arms extended above you, stick your chest out and curve your back slightly. ...

-Pull yourself up towards the bar using your back until the bar is at chest level while breathing out.

Pull Ups

-Sit down on the bench and place the bottoms of your feet in the foot holders. 

-Bend slightly at the knees and grab the straight bar with both hands, grip should be about shoulder width apart. -

-Let your shoulders shrug forward and then pull the bar to your chest.

Straight Bar Cable Rows
(Pronated Grip)

-Grip the bar with a supinated grip (palms facing you), about shoulder width apart.

- Sit down with your thighs under the leg support, keep your chest up, and look up at the bar. Inhale and pull the bar towards you. 

-Pull the bar down until it is below your chin or touches your upper chest

Lat Pulldown (Supinated grip)

-Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.

-Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward.

-Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the floor, and your right knee is slightly bent.

-Tilt your chin toward your chest so that your neck is in line with the rest of your spine.

-Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of the ribcage.

-Lower the weight slowly back down.

Single Arm DB Rows

-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.

Dumbbell Rear Delt Fly’s

Two finisher exercises to polish up your pull day. Take only 15 seconds in between each exercise in 90 seconds after you complete both

-Stand tall, holding a bar in an overhand grip with your hands just outside your thighs.

- Lift your shoulders straight up, hold for one or two seconds in this elevated position, then lower them back to the start. 

-Throughout the exercise, make sure you keep your shoulders back and your spine and elbows straight.

Barbell Shrugs

-Stand with hands and feet shoulder-width apart. Grip the barbell palms facing down (pronated grip) while keeping your body straight and chest lifted.

-Holding the upper arms stationary, exhale and lift the bar toward your shoulders bending at the elbows.

-Continue to curl the bar toward your shoulders until you feel a complete biceps contraction.

-Slowly lower the bar with control to the start position.
Repeat the exercise for a determined amount of reps and sets.

EZ Bar Bicep Curl

Pull Finishers

W3/D2 Pull Day Blast

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

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Karen

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Definitely got a good pump today Josh.💪

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