Name: Playbook - BodyByBerg - Pull Week 4, Day 2
Uploaded: 2022-10-09T14:24:27.946Z
Duration: 45 min
Description: Pull Week 4, Day 2

5% increase in weight from last week
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

Pull Week 4, Day 2

Ricky

Matthew

Ruben

Push: Week 1, Day 1

Pull Week 1, Day 2

Legs Week 1, Day 3

Push Week 1, Day 5

Pull Week 1, Day 6

Legs Week 1, Day 7

Push Week 2, Day 1

Pull Week 2, Day 2

Legs Week 2, Day 3

Push Week 2, Day 5

Pull Week 2, Day 6

Legs Week 2, Day 7

Push Week 3, Day 1

Pull Week 3, Day 2

Legs Week 3, Day 3

Push Week 3, Day 5

Pull Week 3, Day 6

Legs Week 3, Day 7

Push Week 4, Day 1

Legs Week 4, Day 3

Push Week 4, Day 5

Pull Week 4, Day 6

Legs Week 4, Day 7

Pull Week 4, Day 2

More workouts from BodyByBerg