Name: Playbook - Rob Lipsett - W4/D3 Pull (back, traps, and biceps)
Uploaded: 2022-04-05T20:27:45.693Z
Duration: 45 min
Description: W4/D3 Pull (back, traps, and biceps)

- Deadlifts
- Narrow grip pulldowns
- Chest supported rows
- Wide grip pull-ups
- Straight bar curl 
- Dumbbell curls 
- Hammer curls
- Dumbbell shrugs
- Bent over one arm row

- 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

- Hold cable with a narrow grip 
- As you pull down, keep your elbows pulled into your side body 
- Hold at the bottom for 2s and then release with control

Narrow Grip V Bar Pulldown

- 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

- 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

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Straight bar curl

- 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 dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

Single arm DB row (25% drop set last set)

W4/D3 Pull (back, traps, and biceps)

Rory

olan Glover

Gearoid

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Joshua Perkins

This guy has awesome workout always a good pump with his workouts so far

GAGE

Wan  Zafran

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Really enjoyed, would just be handy if there was some where to record your weights.

W4/D3 Pull (back, traps, and biceps)

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