Name: Playbook - Justin Howells - Phase 2 Pull B (Back Hypertrophy)
Uploaded: 2022-06-20T14:20:40.337Z
Duration: 75 min
Description: Phase 2 Pull B (Back Hypertrophy)

Incline DB Row 4 x 10-12
SA Lat Pulldown 4 x 12-15 each
Straight Arm Pulldown 4 x 15-20
Wide Grip Cable Row 3 x 12-15
Reverse Fly 3 x 15-20
RG EZ Bar Curl 4 x 8-10
Incline Curl 4 x 10-12

- 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

- Grab the handle with an overhand grip
- As you pull your elbow down into your side, rotate your palm to the neutral position
- Engage your lats as you pull
- Extend your arm to starting position

Single arm cable kneeling lat pulldown

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

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

Phase 2 Pull B (Back Hypertrophy)

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