Name: Playbook - Kyle Segura - Pull Workout
Uploaded: 2022-01-27T22:31:19.364Z
Duration: 58 min
Description: Pull Workout

Ryan Wicik

Keno Sangwa

Love it the second time around! Solid I feel pumped.

Andru Waid

Awesome workout I feel totally pumped! I don’t do the close grip lat pulldown often so that felt great. I really like these workouts and want more from Kyle:)

That workout had me dying but gave me a crazy pump

Brandon

This is a pull workout which is part of the push pull legs split. This workout is going to focus on hitting the back as well as the biceps and rear delts.

- 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

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Grab the V-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

V-bar close grip lat pulldown

- 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

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row (single handles)

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

Pull Workout

Great workout, feels like one of the most productive gym days I’ve had in awhile!

Josh

It was a good first workout my question is will the workouts switch every week?

Jesus Tavares

Easily one of the best workouts i have ever had 10/10

Cayce

Push Workout 
(Chest, Shoulders, Triceps)

I have a bum knee so I never do squats but I did today and I’m DEF gonna feel it. Bc my knee started acting up a little I cut short both squat exercises bc, u know, listen to ur body. But it was good to do something new and so long as I’m careful hopefully I can do squats again:) Thx Kyle!

Pull Workout

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