Name: Playbook - Nathan French - W1/D3 pull
Uploaded: 2024-01-02T14:43:19.959Z
Duration: 26 min
Description: W1/D3 pull

Gerard

good, something clearer to differentiate if it is 1 set per arm or 1 set total between both would be helpful. loving it tho

Darren

Emphasize Squeeze at the top with shoulder blades

Smith machine row

-Choose a heavy weight that will challenge you
-Remain bent over and avoid standing up
-Focus on using your lower lats, avoid using your traps and upper back

Tip: If you do these correctly, you should feel a lot of the tension in your lats, on the side of your back.

Heavy Dumbell Rows

Squeeze at the bottom (contract shoulder blades)

Lat pull down.

- movement should start and end at side pocket of pants.

Smith machine single arm row

- If using a bar best contractions occur when keeping hands on top of bar and using a hook grip.

- Exercise is also used well with rope

Lat push down.

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- One complete rep is completing a quarter and a full curl.

DB 1 1/2 DB curls

W1/D3 pull

Carlos

Great work out! Looking forward to tomorrow.

Ryan

W1/D1 PUSH

W1/D2 Low hr run

W1/D4 tempo run

W1/D5 LEGS

W1/D6 LONG RUN

W1/D7 rest day

W2/ D1 PUSH

W2/D2 Low hr run

W2/D3 pull

W2/D4 tempo run

W2/D5 LEGS

W2/D6 LONG RUN

W2/D7 rest day

W3/D1 PUSH

W3/D2 Low hr run

W3/D3 pull

W3/D4 tempo run

W3/D5 LEGS

W3/D6 LONG RUN

W3/D7 rest day

W4/D1 PUSH

W4/D2 Low hr run

W4/D3 pull

Matt

W4/D4 tempo run

W4/D5 LEGS

W4/D6 LONG RUN

W4/D7 rest day

W5/D1 PUSH

W5/D2 Low hr run

W5/D3 pull

W5/D4 tempo run

W5/D5 LEGS

W5/D6 LONG RUN

W5/D7 rest day

W6/D1 PUSH

W6/D2 Low hr run

W6/D3 pull

W6/D4 tempo run

W6/D5 LEGS

W6/D6 LONG RUN

W6/D7 rest day

W7/D1 PUSH

W7/D2 Low hr run

W7/D3 pull

W7/D4 tempo run

W7/D5 LEGS

W7/D6 LONG RUN

W7/D7 rest day

W8/D1 PUSH

W1/D3 pull

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