Name: Playbook - Richard Duchon - Day 6: Pull
Uploaded: 2021-06-02T00:16:03.249Z
Duration: 75 min
Description: Day 6: Pull

Jordan

ahmed

Fidel

Zotman curls to failure got me fked up 😍

Johan

- 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

Chest supported DB row

-Sit on the edge of  bench while holding a dumbbell in each hands to the outside of your body.
-Lean forward so that your arms are hanging close to the ground.
-Raise your hands and arms out to the side keeping your pinky’s up until your arms are parallel to the ground.
-Lower the dumbbells back to the starting position.
-Repeat

Reverse Dumbbell Rear Delt Fly

superset

- For this exercise you will need access to a low pulley row machine with a V-bar. Note: First sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscle hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat

Seated Cable Row

Rear delt cable fly

- 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

Curl the weight up, twist at the top and lower the weight back down.

Zottman curl

Day 6: Pull

Alexandre

Rudy

Nando

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 6: Pull

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