Name: Playbook - Richard Duchon - Day 3: Pull
Uploaded: 2021-06-02T00:12:26.594Z
Duration: 75 min
Description: Day 3: Pull

Nando

Jordan

Ralph

Matthew Smallwood

Lalo Nunez

It was awesome!! I really liked it, Thanks alot coach

Yousef

Fidel

ahmed

Darrell Jebb

Dennis

Ciprian

Javier Lopez

Øyvind Eriksen

- Start by sitting tall, with your hands slightly wider than shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Lat Pulldown

Kneeling single arm cable row

Weighted pull-up

Chest supported DB row

Doing this one from the other side to increase the range of motion

Reverse preacher barbell curl

- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Cable Bicep Curl

superset

Rear delt cable fly

Day 3: Pull

Alexandre

Rudy

Day 1: Legs

Epic pump! Been following your workouts for years now and always come out feeling like a beast 💪🏻

Andy

So happy with the changes made to the app.. I’d been asking about the chance to log progress and keep track of what we’re lifting. So much better with this update, app is now officially worth the buck.. these workouts are sick too 💪🏻

Day 3: Pull

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