Name: Playbook - Nick Walker - Pull — Back / Biceps ⚡️
Uploaded: 2022-01-06T07:53:34.283Z
Duration: 60 min
Description: Pull — Back / Biceps ⚡️

The one delt dumbell exercise. Should my elbows be going more to the back or more the side. It’s hard to tell from the video

Eric

My friends! It’s been a day or so — SORRY — but I’m BACK….no pun intended. 😅 

Let’s keep this week rolling with a pull day and focus on back and biceps, legs tomorrow, then work in some full body to get ready for a new program on Monday! 🔥

⬇️⬇️⬇️

Warm up — bike for 10 minutes. 

Pre Exhaustion 
1a. Half Kneeling Single Arm Lat Pulldown — 2 x 15 each
***light, think about core stretching as well as back
1b. TRX Row — 2 x 15

2. Bent Over Barbell Row — 4 x 12
***aim to go heavy

Rear Delts/Bis
3a. Rear Delt Fly — 3 x 12
***increase weight each set
3b. ISO DB Curl — 3 x 10 each
***time under tension!!

Lats/Bis 
4a. Wide Grip Lat Pulldown — 3 x 12
***focus on squeeze
4b. KB Curl — 3 x 15
***control the head of the KB

5. Wide Grip Pull Up — 3 sets until failure

Pre Exhaustion 
1a. Half Kneeling Single Arm Lat Pulldown — 2 x 15 each
***light, think about core stretching as well as back
1b. TRX Row — 2 x 15

- Half kneeling
- Reach at top to stretch back and core
- Control the weight as you pull to hip

Half Kneeling Single Arm Lat Pulldown

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Row

Pre Exhaustion

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

Rear Delts/Bis
3a. Rear Delt Fly — 3 x 12
***increase weight each set
3b. ISO DB Curl — 3 x 10 each
***time under tension!!

- Lean into hips/chest over toes, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Hold dumbbells at 90°
- Descend one dumbbell while the other holds 
- Curl back to starting position and alternate

ISO DB Curl

Rear Delts/Bis

Lats/Bis 
4a. Wide Grip Lat Pulldown — 3 x 12
***focus on squeeze
4b. KB Curl — 3 x 15
***control the head of the KB

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Hold kettlebell upside down
- Curl to shoulders under control

KB Curl

Lats/Bis

- Take a neutral grip on parallel pull-up bars at a width just outside of your shoulders 
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral / Wide Grip Pull Up

Pull — Back / Biceps ⚡️

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Pull — Back / Biceps ⚡️

Community

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