Name: Playbook - Oliver Forslin - W1/D5 - Pull
Uploaded: 2021-11-22T08:52:27.295Z
Duration: 45 min
Description: W1/D5 - Pull

Sebastian

Robin

I needed a little change in my current workout. So I tried PPL and it was awesome, thanks Olli 🙏🏼♥️

Hansen

Anton

Jayden

Hampus

Frederik Frydendal

Pontus

Stian

Billy

Hayden March

- Deadlift 5 x 5
- Wide grip lat pull down 4 x 12 
- Single-arm dumbbell row 4 x 10, 10, 8, 8
- Close grip pull down 3 x 12
- Seated cable row 6 x 10, 10, 12, 12, 12, 20
- Bent over dumbbell raise 3 x 15, 12, 12
- Barbell shrugs 4 x 20
- Seated alternate dumbbell curl 3 x 10, 10, 12, 12
- Barbell curl 3 x 12

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent over row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Mid grip lat pulldown

- Pull the bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (bar)

- Raise the dumbbells forward until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell shrugs

- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

W1/D5 - Pull

Community

More workouts from Oliver Forslin