Name: Playbook - Justin Howells - W7/D2 Pull A (Back Focus)
Uploaded: 2022-05-19T13:05:34.016Z
Duration: 45 min
Description: W7/D2 Pull A (Back Focus)

- Incline DB Row 4 x 8 (90 sec rest)
- WG Lat Pulldown 4 x 10 (90 sec rest)
- WG Cable Row 4 x 15,12, 12,10 (60 sec rest)
- Reverse Fly 4 x 20,15,12,12,10 (60 sec rest)
- Alternating DB Curl 4 x 8 (90 sec rest)
- Preacher Curl 4 x 15,12,10,8 (60 sec rest)

- 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 your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat 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 dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

DB preacher curls

W7/D2 Pull A (Back Focus)

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🤣😅

Chris

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/D5 Pull

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.

W7/D2 Pull A (Back Focus)

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