Name: Playbook - Justin Howells - Phase 1 Pull (Back Focus)
Uploaded: 2022-06-20T14:20:40.209Z
Duration: 75 min
Description: Phase 1 Pull (Back Focus)

Pull (Back Focus)

Weighted Wide Grip Pull Up 4 x 6-10
Incline DB Row 4 x 8-12
Machine High Row 4 x 10-15
Straight Arm Lat Pulldown 4 x 15-20
Face Pull 4 x 20,15,12,10
Barbell Curl 4 x 8-12
Hammer Curl 4 x 10-15

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Pull yourself up so your chin goes over the bar engaging your back as you pull
- Pause and return to the initial position

Wide grip pull ups

- Hold dumbbell in each hand
- Place chest against bench at 45 degrees
- Row the dumbbells to your sides
- Lower to starting position

Incline DB row

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release with control back to starting position

Plate loaded machine high row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

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

EZ bar curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Phase 1 Pull (Back Focus)

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