Name: Playbook - Nickolas Venuti - Pull
Uploaded: 2023-10-02T20:29:26.189Z
Duration: 90 min
Description: Pull

lex cardenas

Gabriel Figueroa

Steady state cardio 
5-10 minutes 

Band work
External 1 x 20
Internal 1 x 20 
Band pull apart 1 x 20

Warmup
Pull ups 3 x Failure

- rep range 8-10
- align rack with knee cabs

Rack Pulls

- rep range 10-12
- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- With criss crossed cables in each hand and arms extended overhead
- Keep a slight bend in the elbows
- Lower your hands down so they are extended out from the shoulders

Rhomboid cable pulldowns

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Pull

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