Name: Playbook - Luke Marchiorlatti - Pull Day (My Back + Biceps Routine)
Uploaded: 2022-10-27T16:56:13.468Z
Duration: 120 min
Description: Pull Day (My Back + Biceps Routine)

Wide Grip Pull-Ups

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

Underhand Pull-Ups

Middle Grip Pull-Ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

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

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- 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

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Pull Day (My Back + Biceps Routine)

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