Name: Playbook - Nic Fiumara - Pull Day (Hypertrophy)
Uploaded: 2022-11-13T01:59:42.753Z
Duration: 120 min
Description: Pull Day (Hypertrophy)

In this “pull” workout you will train all the upper body pulling muscles, i.e. the back and biceps. Training within a rep range of 8-12 will allow for maximum muscular hypertrophy throughout this workout.

EXERCISE PROFILE
Target Muscle Group: Upper Back
Equipment Required: Barbell
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Biceps, Lats

Lift the bar off the rack while keeping your back straight and your knees just slightly bent. Keep your back flat as you lower the bar until your elbows are absolutely straight and draw it near your belly button. Squeezing at the top of the movement for maximum contraction

Bent Over Row (Barbell)

EXERCISE PROFILE
Target Muscle Group: Back (Lats)
Equipment Required: Resistance Cable
Mechanics: Compound
Force Type: Pull (Unilateral)
Secondary Muscles: Bicep

Pull the handle to your upper chest while focusing on your lats, taking a deep breath, keeping your elbow locked to your side, and squeezing your shoulder blades together. After pausing, gradually release the bar to its starting position.

Single Arm Lat Pulldown

EXERCISE PROFILE
Target Muscle Group: Upper Back
Equipment Required: Resistance Cable
Mechanics: Compound
Force Type: Pull (Unilateral)
Secondary Muscles: Bicep, Lats

Pull the handle to your upper chest while focusing on your upper back, taking a deep breath, (watch video for correct elbow placement), and squeezing your shoulder blades together. After pausing, gradually release the bar to its starting position.

Single Arm Upper Back Pulldown

EXERCISE PROFILE
Target Muscle Group: Back
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Bicep

Grip an overhead bar with a pronated grip, slowly pulling yourself up as you reach the top of the movement with your chin over the bar, slowly bring yourself down while not touching the floor.

Pullup

EXERCISE PROFILE
Target Muscle Group: Bicep
Equipment Required: Bodyweight
Mechanics: Isolation
Force Type: Pull (Bilateral)
Secondary Muscles: N/A

Pull your body up with a supinated grip until your chin is aligned with the bar, keeping your body steady and your core active. When the biceps are fully contracted at the top, pause for one to two seconds. Lowered gradually to the starting position.

Bicep Focused Chinup

EXERCISE PROFILE
Target Muscle Group: Bicep
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Forearm (Brachioradialis) 

Holding a dumbbell at your side in each hand, sit on an inclined bench. Lift the weight to your shoulders while maintaining a neutral grip and keeping your upper arm steady. Repeat by bringing it back to your side.

Pull Day (Hypertrophy)

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