Name: Playbook - Justin Howells - W1/D4 Pull
Uploaded: 2022-05-18T23:27:25.677Z
Duration: 45 min
Description: W1/D4 Pull

Day 4 - Pull

1. Barbell row 3 x 8-10 
2. Neutral grip lat pulldown 3 x 10-12 
3. Single arm dumbbell row 2 x 10-12 each arm 
4. Rope straight arm lat pulldown 2 x 12-15 
5a. Seated reverse dumbbell fly 3 x 12-15
5b. DB Shrug 3 x 12-15 
6. Dumbbell incline curls 3 x 10-12 
7. Machine preacher curls 3 x 12-15

- 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

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

Single arm dumbbell 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

5a. Seated reverse dumbbell fly 3 x 12-15
5b. DB Shrug 3 x 12-15

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

Seated reverse dumbbell flies

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

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

W1/D4 Pull

Great Workout, looking forward to the program, day 1 completed

Daniel

Aaron

W1/D1 Upper

W1/D2 Legs & Abs

Jack

Eddie

Great workout today!  Chest and triceps are feeling big

Josh

W1/D3 Push

W1/D5 Legs & Abs

Jesse

W2/D1 Upper

W2/D2 Legs & Abs

These push days are excellent Justin!  Upper chest and arms feel pumped and swollen

W2/D3 Push

W2/D4 Pull

W2/D5 Legs & Abs

W3/D1 Upper

W3/D2 Legs & Abs

W3/D3 Push

W3/D4 Pull

W3/D5 Legs & Abs

W4/D1 Upper

W4/D2 Legs & Abs

W4/D3 Push

W4/D4 Pull

W4/D5 Legs & Abs

François

W5/D1 Upper A (Chest & Back Focus)

W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W5/D3 Push  (Shoulders & Tri’s Focus)

W5/D4 Pull (Rear Delts & Bi’s Focus)

W5/D5 Legs & Abs B (Quads Focus)

W6/D1 Upper A (Chest & Back Focus)

W6/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W6/D3 Push  (Shoulders & Tri’s Focus)

Love your app & workouts! If it’s feasible it would be nice if alternatives were available in case equipment is not available at gym. Appreciate all you do Justin!

W1/D4 Pull

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