Name: Playbook - Oliver Forslin - W3/D5 Pull
Uploaded: 2021-08-25T14:36:32.737Z
Duration: 45 min
Description: W3/D5 Pull

Steven

David

Robert

Sophia

Nardin

- Neutral grip pull ups 4 x8
- Straight arm pulldown 4 x 10
- Bent over cable row 4 x 10
- Conventional deadlift 4 x 10
- Reverse pec deck flies 4 x 10
- Biceps cable curl 3 x 10
- Incline dumbbell curls 3 x 10
- Rope cable crunch 3 x 15

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

Neutral grip pull ups

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Return the rope back to starting position slow and controlled

Rope straight arm pulldown

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

Bent over cable row (rope)

- 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

- Keeping your chest on the pad 
- Move your arms back with a slight bend at the elbow 
- Engage your rear delts
- Return back to starting position

Reverse pec deck flies

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Bicep cable curl (bar)

- Seated on an incline bench
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Rope cable crunches

W3/D5 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

Sebastian

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 😭

W3/D5 Pull

Community

More workouts from Oliver Forslin