Name: Playbook - Myles Harris - 1 HOUR PULL DAY 🚀
Uploaded: 2023-02-27T18:22:19.018Z
Duration: 60 min
Description: 1 HOUR PULL DAY 🚀

NEW WORKOUT ALERTTT 🚨 This week we got a session for the people in a rush looking to still get a workout in! We got a pull day focusing on biceps, back, and a little bit of rear delts as well. Let’s keep crushing our goals and set new ones this week! Let’s do this gang. 🤘🏾🤘🏾

Remove any attachment front the cable and pull downward in a 45 degree angle keeping the arm slightly bent and back up slowly. 

Focus: rear delts.

Single arm cable rear delt flyes

Grab the bar with a pronated ( overhand ) grip slightly outside shoulder width and unrack the bar. Bend over while keeping liner back straight and chest up and row towards your your waist. 

Focus: upper back.

Barbell rows

With a neutral grip, pull your self up until your chin reaches over the top and squeeze and come back down. Neutral grip will focus more on the lats but using a supinated ( underhand ) grip will focus more on the biceps. 

Focus: upper back, lats, and biceps.

Chin ups

Make sure the bench is set at an incline and grab your dumbbells with a neutral grip and lay back flat. When curling upwards, keep the elbows back and squeeze the biceps at the top of the movement and back down slowly. 

Focus: Long head of biceps, brachialis, and forearms.

Incline dumbbell hammer curls

Get into the machine and use one hand to support yourself and the other to grab the handle with a neutral grip. When rowing, think about pulling with elbow and twisting inwards and only squeezing the lats then back down slowly but not to the point where you start to feel your upper back stretch. 

Focus: lats.