Name: Playbook - Kolton Smith - PULL DAY
Uploaded: 2024-02-22T01:57:01.943Z
Duration: 60 min
Description: PULL DAY

Full Pull day focusing on the back and rear delts with some biceps and forearms

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

- Grab the handle 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 arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring up

Single arm preacher curls

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

PULL DAY

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