Name: Playbook - Pierre Dalati - Day 2: Pull
Uploaded: 2023-02-23T03:33:39.679Z
Duration: 35 min
Description: Day 2: Pull

Focusing on pulling exercises (Back and Biceps)

4 exercises total: 2 Supersets and 1 regular exercise

This is a Lat superset:

Starting with the pull ups (as it’s harder) then finishing with the kneeling lat pull down to really isolate your lats!

- 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

- Place the cable at the max height
- Kneel down on one knee and grab the handle with the opposite hand 
- Pull the cable to the side of your chest
- Squeeze your Lat and bring the cable back slowly

(Do this for each side)

Kneeling lat pulldown

Pull Ups / Lat Pulls

- On the seated row machine, stand up (with the opposite leg as the arm rowing up in-front of you *optional*)
- Engaging lats, explosively pull to your hips
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Standing Single Arm Rows

Upper back focused superset.

Reverse flys to target your rear delts/traps 

Trap Raises to target your traps

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Day 2: Pull

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