Name: Playbook - Josh Bailey - W3/D5 Pull Day Overload
Uploaded: 2021-06-07T12:10:36.717Z
Duration: 75 min
Description: W3/D5 Pull Day Overload

Darryl

Anonymous

Smilez

Hap-py Fri-day‼️🦾😤🔥🔥💦💦😂

Amy A. Gentry

Fabian

My Back is feeling amazingggg 🔥🔥🔥🔥

Joseph Ulises Ubiera

Juan

Riquelvi

All I have to say is make sure you’re getting a proper amount of sleep you need each night so that your workouts are amazing

Brandon

Gerald Gray 

Mike

Deon

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)

-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 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)

- 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

Face Pulls (with Rope)

2 core exercises take a few seconds to rest between the two

Feet to Bar Raises

Weighted Decline Sit Ups

Hard Core Finisher

W3/D5 Pull Day Overload

Joshua

Sebastian

W1/D1 Push Day Blast

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

Anthony

Darrell Benson

W1/D2 Pull Day Blast

Karen

W1/D3 Leg Day Blast

Definitely got a good pump today Josh.💪

W3/D5 Pull Day Overload

Community

More workouts from Josh Bailey