Name: Playbook - Richard Brindley - W1/D2 Pull Day
Uploaded: 2023-01-04T17:23:19.753Z
Duration: 45 min
Description: W1/D2 Pull Day

WORKOUT DESCRIPTION:
Bicep, Back & Forearms
- Renegade Rows
- Hex Deadlift
- Underhand Lat Pulldown
- Face Pulls
- Cross Body Hammer Curl
- Zottman Curl

*Always choose weight/resistance that's comfortable and controllable.

1. Begin in push up position with dumbbells in each hand.
2. Row one dumbbell toward your hip then lower it back down with control.
3. Complete a dumbbell push up and repeat with opposite arm.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Renegade Row

1. Stand in the middle of a Hex bar and bend at your hips to grip the handles.
2. Retract your shoulder blades, brace your core and bend your knees until your shins make contact with the bar. 
3. Drive through your heels, pushing the floor away, to lift the bar with a neutral spine posture.
4. As you reach the top, retract your shoulder blades and drive your hips forward and core engaged.
5. Guide the bar to the floor by bending at your hips and controlling a fall back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Hex Deadlift

1. Hold the bar with your palms facing you.
2. As you pull the bar down lean back slightly.
3. Engage your back as you pulldown. 
4. Return with a controlled movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Underhand Grip Lat Pulldown

1. Pull the cable towards your face with elbows flared outward.
2. Pause at full flexion (near your face).
3. Slowly guide the weight and extend arms back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Face pulls

1. Standing upright, hold two dumbbells by your side with a neutral grip and your elbows tucked close to your side.
2. Contract & curl one dumbbell up and inwards, towards the centre of your chest, keeping your grip neutral. Try to keep your upper arm in a locked position.
3. Slowly lower the weight back into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Cross Body Hammer Curl

1. Curl the dumbbells up.
2. Rotate your wrists at the top.
3. Lower the weights with your palms facing the ground.
4. Focus on a slow controlled movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Zottman Curl

W1/D2 Pull Day

W1/D1 Push Day

W1/D3 Leg Day

W1/D4 Active Recovery

W1/D5 Hypertrophy

Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

Ashley Rudd

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