Name: Playbook - Justin Howells - W8/D2 Pull A (Back Focus)
Uploaded: 2022-05-20T09:53:22.627Z
Duration: 45 min
Description: W8/D2 Pull A (Back Focus)

- Incline DB Row 3 x 8 (90 sec rest)
- WG Lat Pulldown 3 x 10 (90 sec rest)
- WG Cable Row 2 x 15,120 (60 sec rest)
- Reverse Fly 2 x 20,15 (60 sec rest)
- Alternating DB Curl 2 x 8 (90 sec rest)
- Preacher Curl 2 x 15,12 (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

W8/D2 Pull A (Back Focus)

W1/D1 Push

W1/D2 Pull

W1/D3 Legs & Abs

W1/D4 Push

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

Ryker Marshall

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 Pull (Rear Delts & Bi’s Focus)

W7/D5 Push  (Shoulders & Tri’s Focus)

W7/D6 Legs & Abs B (Quads Focus)

W8/D1 Push A (Chest Focus)

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

W8/D4 Pull (Rear Delts & Bi’s Focus)

W8/D5 Push  (Shoulders & Tri’s Focus)

W8/D6 Legs & Abs B (Quads Focus)

W8/D2 Pull A (Back Focus)

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