Name: Playbook - Luke Williford - W2 D2: Bodybuilding Concepts (Pull)
Uploaded: 2021-01-18T11:49:52.631Z
Duration: 60 min
Description: W2 D2: Bodybuilding Concepts (Pull)

Katherine Williford

This workout will focus on introducing you to what an UPPER body PULL day would look and feel like in a BODYBUILDING program.

Bodybuilding programs tend to specialize on certain muscle groups for each session, making sure to cover all muscle groups in a week (if not TWICE per week). 

Major concepts to think about in bodybuilding programs is 1) FOCUSING on each rep. This will help you get the most out of the workout and yield the most GAINS. 2) Not RUSHING, this is not a HIIT workout, so take your time. 3) Building mind/muscle connections throughout your body. Eventually, you should KNOW what each movement is targeting. 

“Bodybuilding” can be an intimidating term, it sure as hell intimidated me, but really all it means is changing your body anyway you want. So let’s simplify and focus. The gains will come. 

🐅🐆

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope

Grab the bar and really SQUEEZE it, don’t let it hang loosely in your hands. 

Hinge at the waist by pushing your butt back and letting your chest hang over your knees, facing towards the ground. 

Lift the bar, tracing a line along your quads, and SQUEEZE at the top. Go light so you get FULL contractions.

As reps decrease in a set, go up in weight. (Even if just 5 pounds)

Bent Over Barbell Rows (Pronated)

Step into a resistance band of the appropriate strength and place your hand at about SHOULDER WIDTH. 

Your thumb can either rest next to your other fingers on TOP of the bar or UNDER. Placing your thumb under will help activate your biceps more while taking some pressure off of your lats. 

Execute these reps slowly and in a controlled fashion, and SQUEEZE at the top. Build the mind/muscle connection between your lats!

(If you can’t get all 15 reps cleanly, get a thicker band!)

Pull Ups

Gripping two dumbbells FIRMLY, hinge at the hips and perform rows in a slow and CONTROLLED manner. 

Keep your core tight to protect lower back.

As reps go down, weight should go up.

Bilateral Dumbbell Rows

Grab the bar with thumbs under or over, either way is acceptable, play around with what feels right. 

IMPORTANT: With lat pulls, you want to pull to your chest, not straight down, so visualize pulling your elbows down AND back. 

Get comfortable with a full range of motion before experimenting with more restricted ROMs. 

Really feel the squeeze at the bottom.

Go LIGHT to complete this high volume rep scheme.

Shoulder Width Lat Pull

Gripping a rope attachment, take a step or two away from the machine, and hinge at the waist, so your head is somewhat face down. 

The starting position of this movement should STRETCH your lats, this, pull down with a slight BEND in your arms, squeezing your lats throughout. 

Keep your arms bent but LOCKED throughout.

Standing Straight Arm Lat Pull

Grab a cable rope grip with your palms facing down. 

Using a low weight, pull back, initiating the movement with your rear delts and squeezing as your being the top closer to your forehead. 

Any rear delt work takes time to build mind/muscle connections, so be patient. 

Stay upright, slow, and controlled.

Face Pulls

Gripping a set of dumbbells firmly, raise one dumbbell, maintaining neutral wrist position as you lift it. Squeeze intensely at the top of the movement and even try glancing down at the activated forearm and bicep to ensure excellent activation. 

Repeat with the other arm. These will be a staple of arm development.

20 reps total, 10 per arm

Seated Dumbbell Alternating Hammer Curls

Gripping a set of dumbbells firmly, raise one dumbbell, twisting your wrist outwards (supinating) as you lift it. Squeeze intensely at the top of the movement and even try glancing down at the activated forearm and bicep to ensure excellent activation. 

Repeat with the other arm. These will be a staple of arm development.

20 reps total, 10 per arm

Seated Dumbbell Alternating Supinating Curls

Using a cable rope attachment, pull the rope down as you hold it behind your head. 

Initiate the movement from your CORE. Fully exhale before each rep to help activate your core.

Squeeze all the way down!

W2 D2: Bodybuilding Concepts (Pull)

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