Name: Playbook - Josh Bailey - W4/D11 Pull Day Overload
Uploaded: 2021-06-07T12:11:02.058Z
Duration: 75 min
Description: W4/D11 Pull Day Overload

Nathan

Darryl

Amy A. Gentry

Love this one 🔥🔥 Follow 4 follow IG: @_RYANDAVIS1

Ryan

Brandon

Gerald Gray 

Mike

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

-Hold a short bar above your head with an overhand grip, palms facing forwards.

- Pull the bar down by bringing your elbows in to your sides. Then press the bar down, keeping your elbows by your sides. 

-Reverse the movement to return to the starting position.

Lat Pulldown (close grip)

-Stand with your mid-foot under the bar (medium stance)

-Bend over and grab the bar (palms down, medium-grip)

-Unlock your knees while keeping your hips high

-Lift your chest and straighten your back

-Pull the bar against your lower chest

Barbell Rows

- Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip.

- Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged.

Standing Barbell Curl

-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

-Lie down with your feet against the low pulley of a cable station and grab the bar with an underhand, shoulder-width grip.

- Curl the bar up to your chest, keeping your upper arms stationary and elbows tucked in, then return to the start position

Lying Rope Curls

-Lie , face down on a, elevated bench.

-Have a dumbbell in each hand hanging down either side of your bench, in neutral position.

-Your palms should be facing inwards, and wrists rotated about 60-degrees from your body.

-Maintaining this angle at the wrists, row the dumbbells upwards until your upper arms are parallel to the ground.

-At this point, your elbows will be about 60-degrees from your body too.

-Pause for a second at the top of the movement before returning to starting position.

DB Reverse Fly, Rear Delt Row & External Rotation

W4/D11 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.💪

W4/D11 Pull Day Overload

Community

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