Name: Playbook - Paton Willbanks - W1/D5 Pull - Arm Day
Uploaded: 2023-05-14T18:03:15.146Z
Duration: 60 min
Description: W1/D5 Pull - Arm Day

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders
- slowly and controlled come back to the starting position

Bent over dumbbell flies

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Superset 1

- Stand bent over with dumbbell in between legs and bend at the hips 
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Dumbbell T Bar Row

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

Dumbbell shoulder shrugs

Superset 2

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side
- 8 on each side

Dumbbell across body curls

- 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

- With a band attached high on the rack
- From a kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

Triset

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- place the band at chest height
- grab it and step away from it until it is straight out
- extend your arms out in front of you
- twist your torso away from you creating tension in the band
- keeping core tight, come back to starting position

Banded torso twists

- reach your hands to the ground and walk yourself into a an extended high plank then coming back to normal high plank
- while shoulders are stacked over hands, complete 4 mountain climbers, driving the knee into the chest 
- walk back to your feet and repeat
- 8 total inchworm out to 4 mountain climbers

Inchworm to Mountain Climbers

Core Burner

Incline Walk 
- 10% incline
- 20 minute walk 
- try to walk anywhere between 2.5-3.5mph

Cardio

W1/D5 Pull - Arm Day

Kacy

Jodi

My legs are noodles! Lol 🙌🏻🫶🏼

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W1/D5 Pull - Arm Day

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