Name: Playbook - Kendall Nicholson - W3/D4 UPPER BODY PULL
Uploaded: 2022-04-29T04:07:22.955Z
Duration: 30 min
Description: W3/D4 UPPER BODY PULL

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up/chin-up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

W3/D4 UPPER BODY PULL

Timothy

W1/D1 LOWER BODY

W1/D2 UPPER BODY PUSH

W1/D3 LOWER BODY

W1/D4 UPPER BODY PULL

Terri

W1/D5 FULL BODY

W2/D1 LOWER BODY

W2/D2 UPPER BODY PUSH

W2/D3 LOWER BODY

W2/D4 UPPER BODY PULL

W2/D5 FULL BODY

W3/D1 LOWER BODY

W3/D2 UPPER BODY PUSH

W3/D3 LOWER BODY

W3/D5 FULL BODY

W4/D1 LOWER BODY

W4/D2 UPPER BODY PUSH

W4/D3 LOWER BODY

W4/D4 UPPER BODY PULL

W3/D4 UPPER BODY PULL

More workouts from Kendall Nicholson