Name: Playbook - Richard Brindley - W5/D2 Pull Day
Uploaded: 2023-01-04T17:23:19.816Z
Duration: 50 min
Description: W5/D2 Pull Day

WORKOUT DETAILS:
Bicep, Back & Forearms

Superset:
- Suitcase Deadlift
- Back Extensions

Superset:
- Reverse Barbell Curls
- Wide Grip Cable Rows

- Wide Grip Pull Ups (AMRAP)

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

Superset:
- Suitcase Deadlift
- Back Extensions 

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

1. Stand central & laterally to deadlift bar.
2. Keep your chest lifted, sit your hips back and down as you lower to parallel.
3. Grab the bar, push through your heels to stand back up - keep the bar straight and pause at the top.
4. Lower the bar back to the floor and repeat steps.

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

Dumbbell suitcase squats

1. With your arms extended laying on the floor face down. 
2. Raise your upper body engaging your back muscles.
3. Pause at the top before slowly lowering 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.

Back Extensions

Superset

Superset:
- Reverse Barbell Curl
- Wide Grip Cable Rows

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

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

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

Reverse Grip EZ Bar Curl

1. Pull the attachment in towards your torso with a wide grip.
2. Keeping your back straight and core engaged.
3. Elbows drive towards your hips, squeezing your lats and shoulder blades.
4. Pause at contraction then 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 Cable Row

1. Hold the pull up with a wide grip and your palms facing away from you.
2. Pull up engaging your back - aim to reach the bar/or just past the bar.
3. Pause before lowering back down with control.
4. Complete max reps (good form of technique only) until failure. 

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

Wide Grip Pulls Ups AMRAP

W5/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

Ashley Rudd

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W4/D3 Leg Day

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W5/D3 Leg Day

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W6/D2 Pull Day

W6/D3 Leg Day

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W7/D2 Pull Day

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