Name: Playbook - Oliver Forslin - W3/D2 Pull
Uploaded: 2021-08-25T14:36:32.720Z
Duration: 45 min
Description: W3/D2 Pull

Alberto

Steven

Sebastian

Pierluigi

David

Robert

Maxwell Ashley

Enis

Filip

- Pull up 4 x 8
- Dumbbell single arm bent over row 4 x 8,8,10,10 (each arm)
- Chest supported T-bar row 4 x 10
- Face pulls 4 x 10
- Single arm cable curls 3 x 10 (each arm)
- Dual cable bicep curls 3 x 10
- Hanging knee raise 3 x 10
- Crunches 3 x 20

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- 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

- Press your chest against the pad
- Pull the handles up and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Chest supported T-bar row

- Pull the cable towards your face with elbows flaring outward
- Slowly return back to starting position

Face pulls (rope)

- Hold handle with an underhand grip
- Curl handle towards your shoulders
- Lower back down slow and controlled 
- Complete desired reps then repeat on the opposite side

Single arm cable curl (handle)

- Grip handles palms up with your arms out to a T
- Bend at the elbows curling the handles in towards your shoulders 
- Slowly extend back to starting position

Dual cable bicep curls

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W3/D2 Pull

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Sergio

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

Kevin Bracero

W1/D2 Full body

W1/D3 Full body

Best upper day I think I have had. Really felt the burn.

W2/D1 Upper

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

W2/D2 Lower

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

great lower body workout!! feel the burn🔥🔥😤

W3/D2 Pull

Community

More workouts from Oliver Forslin