Name: Playbook - Justin Howells - W1/D5 Pull
Uploaded: 2022-02-16T13:53:03.340Z
Duration: 45 min
Description: W1/D5 Pull

Chris

Day 5 - Pull B

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

- 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 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

- 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

5a. Seated reverse dumbbell fly 4 x 12-15
5b. DB Shrug 4 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/D5 Pull

It’s gonna get me right, man! Been a while since I’ve been in the gym, tris feel it for sure 😤

Christian Crocker

Guti

W1/D1 Push

It was killer... did slower n controlled movements n I feel lit🤣😅

W1/D2 Pull

My legs r shaking. That's a plus in my book with a great leg day

W1/D3 Legs & Abs

Great workout I can feel the burn🤣🤣 but seriously I'm glad I'm doing your training program

W1/D4 Push

W1/D6 Legs & Abs

38 years, diabetic and I can say after few months following your training, I’m at the better shape of my life.

François

W2/D1 Push

W2/D2 Pull

W2/D3 Legs & Abs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs & Abs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs & Abs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs & Abs

W4/D1 Push

W4/D2 Pull

Can’t do hanging legs raises. Any suggestions ?

W4/D3 Legs & Abs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs & Abs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Abs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs & Abs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Abs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs & Abs

W7/D1 Push A (Chest Focus)

W7/D2 Pull A (Back Focus)

W7/D3 Legs & Abs A (Hamstrings & Glutes Focus)

W7/D4 Push  (Shoulders & Tri’s Focus)

W7/D5 Pull (Rear Delts & Bi’s Focus)

W7/D6 Legs & Abs B (Quads Focus)

W8/D1 Push A (Chest Focus)

W8/D2 Pull A (Back Focus)

Can’t do hanging legs raise. Any other alternatives ?

W1/D5 Pull

Community

More workouts from Justin Howells