Name: Playbook - Justin Howells - W1/D5 Pull
Uploaded: 2022-03-08T17:19:20.771Z
Duration: 45 min
Description: W1/D5 Pull

This routine made we love back day more!  Love how efficient these are.

Stephen

Zach

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 2 x 12-15
5a. Seated reverse dumbbell fly 3 x 12-15
5b. DB Shrug 3 x 12-15 
6. Dumbbell incline curls 4 x 10-12 
7. Machine preacher curls 3 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 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

W1/D5 Pull

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