Name: Playbook - Justin Howells - W7/D5 Pull (Rear Delts & Bi’s Focus)
Uploaded: 2022-05-19T12:39:30.908Z
Duration: 45 min
Description: W7/D5 Pull (Rear Delts & Bi’s Focus)

- Bent Over Row 3 x 10 (90 sec rest)
- SA DB Row 2 x 12 each arm (60 sec rest) 
- Straight Arm Lat Pulldown 3 x 20,15,12,10 (60 sec rest)

Superset:
- Face Pull 3 x 10
- Reverse Fly 3 x 10 (60 sec rest)

- Barbell Curls 3 x 10 (60 sec rest)

Superset:
- Incline Curl 3 x 10 (60 sec rest)
- Spider Curl 3 x 10

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

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

Single arm dumbbell 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

- Pull the cable towards your face with elbows flared outward

Face pulls

- 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

Superset

- 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

- 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

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

W7/D5 Pull (Rear Delts & Bi’s Focus)

Never felt more amazing after a push day🔥

Tyler

Stephen

W1/D1 Push

W1/D2 Pull

W1/D3 Legs & Abs

W1/D4 Push

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

Zach

W1/D5 Pull

W1/D6 Legs & Abs

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

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/D6 Legs & Abs B (Quads Focus)

W8/D1 Push A (Chest Focus)

W8/D2 Pull A (Back Focus)

W8/D3 Legs & Abs A (Hamstrings & Glutes Focus)

W8/D4 Push  (Shoulders & Tri’s Focus)

W8/D5 Pull (Rear Delts & Bi’s Focus)

W8/D6 Legs & Abs B (Quads Focus)

W7/D5 Pull (Rear Delts & Bi’s Focus)

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