Name: Playbook - Omar Romero - W1D2 - Pull
Uploaded: 2023-12-12T10:21:01.817Z
Duration: 60 min
Description: W1D2 - Pull

3x12 pull-ups 
4x12 supine cable lat pulldown
4x12 barbell bent over row 
3x12 single arm cable pulldown (each)
4x15 incline front raise 
4x15 incline dumbbell curl

- 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-up

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Supine lat pulldown

- 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

1 arm cable pulldown

Incline front raises

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

Dumbbell incline curls

W1D2 - Pull

W1D1 - Legs

W1D3 - Legs

W1D4 - Push

W2D1 - Legs

W2D2 - Pull

W2D3 - Legs

W2D4 - Push

W3D1 - Legs

W3D2 - Pull

W3D3 - Legs

W3D4 - Push

W4D1 - Legs

W4D2 - Pull

W4D3 - Legs

W4D4 - Push

W5D1 - Legs

W5D2 - Pull

W5D3 - HIIT

W5D4 - Legs

W5D5 - Push

W6D1 - Legs

W6D2 - Pull

W6D3 - HIIT

W6D4 - Legs

W6D5 - Push

W7D1 - Legs

W7D2 - Pull

W7D3 - HIIT

W7D4 - Legs

W7D5 - Push

W8D1 - Legs

W8D2 - Pull

W8D3 - HIIT

W8D4 - Legs

W8D5 - Push

W9D1 - Legs

W9D2 - Pull

W9D3 - HIIT

W9D4 - Legs

W9D5 - Push

W10D1 - Legs

W10D2 - Pull

W10D3 - HIIT

W10D4 - Legs

W10D5 - Push

W11D1 - Legs

W11D2 - Pull

W11D3 - HIIT

W11D4 - Legs

W1D2 - Pull

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