Name: Playbook - Larry Gonzalez - W5/D5 Pull
Uploaded: 2022-03-31T17:15:17.992Z
Duration: 60 min
Description: W5/D5 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
-You can also do sumo deadlifts if that is more comfortable

Deadlift

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt 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

- 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

W5/D5 Pull

Edwin

Jonathan

Kyle

W1/D1 Push

Cole Lanning

Made me feel good and had a good bicep pump

Justin

W1/D2 Pull

Daniel Soto

Kevin G.

W1/D3 Legs

Chloe

Danny

W1/D4 Push

Wooh. Almost gave up twice. Nice workout. Lol

Corey Keesler

W1/D5 Pull

Feel like throwing up. Damn. Mad at you today Larry.

Great workouts, really love the isolation of muscles

Frankie Gonzales

W1/D6 Legs

Dylan Coryell

W2/D1 Push

Brian

W2/D2 Pull

Starting to like Leg Day. Just gotta not quit week 1 lol.

W5/D5 Pull

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