Name: Playbook - Rob Lipsett - Pull day A (Back, Traps, & Biceps)
Uploaded: 2022-05-10T12:29:07.503Z
Duration: 45 min
Description: Pull day A (Back, Traps, & Biceps)

- Deadlifts
- Shrugs
- Chest supported row
- Wide grip pulldowns
- Single arm cable row

Superset: 
- Ez bar curls 
- Hammer curls

- Alternating db curls 
- Pull-ups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down

DB chest supported rows

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With the pulley set low on the rack
- Hinge forward slightly and pull the handle back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable low row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- Hold DB's down by you side with your palms facing each other 
- Curl DB's towards your shoulders as you keep your elbows pulled into the midline of your body 
- Keep your spine long and core engaged

DB Hammer Curls

Superset

- Hold a dumbbell in each hand 
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating DB curls

- Hold the bar wide with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide grip pull-up

Pull day A (Back, Traps, & Biceps)

Leg day (quads, Hams. Calves, & Core)

Lower body

Daniel

Lower full body

What an amazing session! This app is exactly what I need to get the best out of my workouts 💪🏾

Glen

Pull day B (Back, Traps, & Biceps)

Darragh

Push Day A (Chest, Shoulders, & Triceps)

Adrian

Push day B (Delt Focus)

Been doing powerlifting for the past few years, needed a break and this was perfect to get the fire going again. Pump was filthy.

Savage workout! I feel a huge pump from it and sweating buckets. True sign of a great session 💪🏾

Pull day A (Back, Traps, & Biceps)

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