Name: Playbook - Quinton Pulliam - Pull A
Uploaded: 2024-05-18T19:05:11.484Z
Duration: 60 min
Description: Pull A

George

Shann

Nice option after being snowed in this weekend. Great pump!

Tyler

Jorgeluis Sanchez

james

Tobias

Good bicep workout needs more back variations but still great

Matthew

Catalina A

Matt

Dillon

Steven

Travis

Chase

Pull Focused Upper Body Day
Focus on:
-Back
-Biceps

- Hold the DBs at your sides
- Keep your back in a neutral position bracing your core
- Bend over while keeping back straight
- Pull the DBs up engaging your lats as you pull. Pulling elbow to hip 
- Lower with a controlled motion

HS DB Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

HS DB Bicep Curl

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

HS DB Farmer Carry

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close with the body at all times
- Lower the dumbbells the same way

HS DB Drag Curl

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

HS DB Forearm Curl

Pull A

Great workout for intermediate lifters or someone like me who’s trying to get back into lifting and only have DBs for now.

Dominic

In a hotel for 2 weeks - these workouts are a life saver

Already feel the workout!! Good workout for someone who dont have the time to go to the gym. Thanks!!

Christine

Push A

Damn first workout started with legs I'm soaked gonna feel this tomorrow 😅

Bram Delanoy

Jacob

Legs A

Abs & Core A

REST

One of the best home alternative workouts I have ever done! The pump feels incredible

Alex

Push B

Pull B

Jaidyn

Legs B

Abs & Core B

First time running in a long time. Pushed thru the chin splints rather then calling it quits like usual.

Pull A

Community

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