Name: Playbook - Richard Brindley - W2/D2 Pull Day
Uploaded: 2023-01-04T17:23:19.733Z
Duration: 45 min
Description: W2/D2 Pull Day

WORKOUT DETAILS:
Bicep, Back & Forearms
- Arch Arms
- EZ Bar Close-Grip Overhand Row
- Lat Pulldowns
- Single Arm Dumbbell Row
- Alternating Hammer Curls
- Cable Hammer Curls

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

1. Lying face down on the ground.
2. Raise only your arms.
3. Engaging your glutes as you lift.
4. Slight pause at the top.
5. Bring lower back to starting position.

Arch Arms

1. Feet shoulder width apart.
2. Bend over at 45 degrees. 
3. Row to your stomach keeping your elbows tight.
4. Maintain the curvature in your lower back and avoid swinging or bouncing.
5. Control movement 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.

Ez Bar Close Grip Overhand Row

1. Grab the bar with your palms facing forward.
2. Lean back slightly, keeping your chest up.
3. Bring the bar down to your upper chest. engaging your lats throughout the exercise.
4. Pause contract back muscles and slowly return to starting position.

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

Wide Grip Lat Pulldowns

1. Place your leg and hand down along a flat bench.
2. Hold a dumbbell down below you with your arm fully extended.
3. Pull the dumbbell up until it reaches your mid-section.
4. Contract your back muscles throughout the movement.
5. Lower the dumbbell slowly back down into starting position.

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

Dumbbell Single Arm Row

1. Standing upright, hold the dumbbell with palms facing the center of your body.
2. Keeping elbows close to your body.
3. Curl one dumbbell toward your shoulders. 
4. Pause at the top then lower under control. 
5. Switch arms and repeat.

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

Alternating Hammer Curls

1. Standing upright, hold the rope with your palms facing inwards.
2. Curl the rope towards your shoulders, whilst engaging your biceps.
3. Slowly return to starting position.

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

Cable Hammer Curls

W2/D2 Pull Day

W1/D1 Push Day

W1/D2 Pull 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

W2/D2 Pull Day

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