Name: Playbook - Justin Howells - Phase 1 Pull (Rear Delt & Bicep Focus)
Uploaded: 2022-06-20T14:20:40.304Z
Duration: 75 min
Description: Phase 1 Pull (Rear Delt & Bicep Focus)

Bent Over Row 4 x 6-12
NG Lat Pulldown 4 x 15,12,10,8
Superset:
Face Pull 4 x 10-15
Reverse Fly 4 x 10-15
Incline DB Curl 4 x 8-12
Preacher Curl 4 x 10-15
Cable Curl 4 x 10-20

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Pull the cable towards your face with elbows flared outward

Face pulls

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

Superset

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

- Squeeze your biceps at the top
- Keep your core tight

Phase 1 Pull (Rear Delt & Bicep Focus)

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