Name: Playbook - Rafael Güeto - W1/D5 Pull day specialization
Uploaded: 2023-02-12T12:07:47.113Z
Duration: 65 min
Description: W1/D5 Pull day specialization

Set up the bar above your knees. Make sure you contract your back while you pulling 
3 sets 9 - 11 reps 
Rest 90s

Above the knees deadlifts

Machine pull contracting your back 2s 
Sets of 4 reps 9 - 11
Rest 90s

Machine pull down

Focusing on rear delts don’t need to go all the way back. Pull it til you feel your rear delts 
4 sets 11 - 13 
Rest for 90s

High rows machines

Inverted machine flys 
4 sets of 11 to 13
Rest for 2 minutes

Inverted Machine flys

Shrugs on a machine. Use smith machine if you don’t have this one at your gym 
3x sets of 9 - 11
Rest 90s

Machine shrugs

Hummer curls on the cables using a rope 
3 sets 9 - 11 reps 
Rest 90s

Rope cable biceps

Dragon curls on cross over. Position yourself a step forward make sure your torso is upright, curl with your arms behind your body. Don’t need to extend completely otherwise you can hurt yourself
4 sets 11 - 13 reps 
Rest 90s

Dragon biceps curls

Inverted wrist curls for forearms 
3 sets of 13 - 15 reps 
Rest 1 minute

Inverted dumbbell wrist curls

Leg raises on a bar 
4 sets of 15 - 17 
Rest 60s

Leg raises on a bar legs

W1/D5 Pull day specialization

Kyle

I made 50% of the training and will complete the other 50% after work - my gym opens 6 AM and I enter to Work 8AM- do you think it will work to split workout on 2 phases during the day? 
Great visuals on the App btw

W1/D5 Pull day specialization

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