Name: Playbook - Quinton Pulliam - PULL Week 1
Uploaded: 2024-05-18T19:04:36.746Z
Duration: 70 min
Description: PULL Week 1

Jeremy Stanley

Sergio

Great workouts I’m already seeing progress can’t wait to see what I’m going to look like in a year ‼️

Tomasita

anthony

amazing workout. first time in years I feel alive. never felt this type of pump‼️

antonio 

Carlitos

Michael

- Grab the v - bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral Grip Pulldown

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position

Chest Supported Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Straight-Arm Pulldown w/ Rope

- Curl DBs up towards chest to engage biceps
-Slowly lower DBs back to starting position

Bicep Hammer Curl w/ DBs

SUPERSET
- DB Hammer Curl
- Straight arm Pulldown

- Start by curling DBs up towards your chest while keeping elbows stable by your sides
- Slowly return to starting position

Bicep Curl Seated w/ DBs

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- With your arms extended to the floor holding your weight, Raise your upper body
- Keep back straight and pause at the top
- Lower yourself slowly

Back Extensions - 3 sec squeeze

- Use assisted pull up machine if needed 
- Pull up engaging your back 
- Pulling through the pinky side of your hand

Pull ups

PULL Week 1

ABS - Once per week

Haven't hand a push day like this in a long time.

Justyn

This was great! Can’t wait for tomorrow.

Ivan Leonel

Nathan Jeffers

PUSH Week 1

Belisario

Loved it! Legs feel full and heavy 🤙🏽🤙🏽

LEGS Week 1

PUSH Week 2

Scott

PULL Week 2

Solid leg workout, overall felt like it covered everything

Mike

LEGS Week 2

jesus, whole upper body feels pumped up. amazing super sets too

PUSH Week 3

3 day split is perfect for my busy schedule and each workout leaves me confident that I’m hitting enough for once a week.

PULL Week 1

Community

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