Name: Playbook - Michael Smith - W3/D2 PULL
Uploaded: 2024-04-15T15:37:50.768Z
Duration: 120 min
Description: W3/D2 PULL

Troy Muriritirwa

Pharaoh Williams

- 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

Set 1: Perform 8 reps at approximately 50% of your working weight.

Set 2: Perform 5 reps at approximately 80% of your working weight.

Execution:
- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar (make sure the handle is pressed ask the way up to the plates)
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row - Warm Up

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar (make sure the handle is pressed ask the way up to the plates)
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

One Arm Cable Row

- Attach a weight to a dip belt and secure it around your waist
- Grab the pull-up bar with the palms of your hands facing forward
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and slightly sticking your chest out
- Now, exhale and pull your torso up until your head is above your hands
- Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched

Weighted Pull-Up

Perform one set of each exercise back to back followed by the suggested rest time.

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

superset: Reverse Fly x Upright Row

- Place the back of your arm on the outer top edge of the bench
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up while keeping your elbow in a fixed position, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

Exercise: Cable Curl

Muscles Targeted:
- Biceps brachii (main focus)
- Brachialis
- Brachioradialis

Equipment Needed:
- Cable machine
- Straight bar attachment
- Bench (optional)
Set Up:
   - Adjust the cable machine to a low position. Attach the straight bar to the cable.
   - Stand facing the machine with your feet shoulder-width apart for stability.
   - Hold the straight bar with an underhand grip (palms facing up), hands slightly wider than shoulder-width apart.

Stance and Posture:
   - Maintain a straight and upright posture with your chest up, shoulders back, and core engaged.
   - Keep your elbows close to your sides and your upper arms stationary throughout the movement.

Starting Position:
   - Fully extend your arms, allowing the bar to rest against your thighs.
   - Your wrists should be in a neutral position, not excessively flexed.

Execution:
   - Initiate the movement by flexing your elbows and curling the bar upwards.
   - Keep your upper arms stationary; only your forearms should move.
   - Continue curling until your biceps are fully contracted and the bar is close to your shoulders.
   - Squeeze your biceps at the top of the movement for a brief moment to enhance muscle engagement.

Controlled Lowering:
   - Slowly lower the bar back down to the starting position, fully extending your arms.
   - Maintain control throughout the lowering phase, avoiding any swinging or jerking motions.

Breathing:
   - Inhale as you lower the bar down.
   - Exhale as you curl the bar upwards.

Cable Curl

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down Push-up

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

Abs:

W3/D2 PULL

Federico

Stephanie

Mark

W1/D1 PUSH

Andres

Brandon Molina

W1/D2 PULL

Stephen

Loved the intensity. Forgot my headphones and had to push through with Katy Perry playing at my gym LMAAAOOO. Not looking forward to the next leg day 💀💀(will do it anyway of course)

Silbestre

W1/D3 LEGS - QUAD FOCUSED

Alfonso

Justin

W1/D4 PUSH

Neil

W1/D5 PULL

Bakeer

Russ

Another solid workout completed. 6 days in a row, looking forward tot his off day tomorrow! 🫡

W3/D2 PULL

Community

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