Name: Playbook - Ryan Dengler - Day 2 PULL DAY
Uploaded: 2021-09-30T01:42:17.233Z
Duration: 80 min
Description: Day 2 PULL DAY

Josephine

Joseph

Anthony Ashford

Good! Is there a way to track weight on the app?

Jon Alderman

Second workout and feeling like I have not been pushing myself until now

Alfredo Ramirez

PULL DAY
Underhand Barbell Row: 5 x 8 reps

Lat Pulldown: 15, 12, 10, 8 reps

Straight Bar Cable Pullover: 3 x 15 reps
Superset with Close Grip Cable Row: 3 x 15

Barbell Curl: 15, 12, 10, 8, 6 reps

Cable Hammer Curl: 4 x 12 reps to Failure

Incline Dumbbell Curls: 3 x 15 reps

• Let the bar come straight down along your legs as you let your lats stretch out
• Pull the bar up and back as you keep the bar very close to your legs (should nearly be touching your legs
• Push your chest through at the top as you squeeze your back together

Underhand Barbell Row

●Pull down to your upper chest
●Keep your chest up as you pull through (don't hunch your back over)
●Grip just outside shoulder width
●Pack your back together as much as you can at the bottom as you squeeze
●Let your arms straighten out at the top and feel a full stretch in your lats

Lat Pulldown (Wide Grip)

●Push chest through at the bottom of the movement
●Let arms fully stretch at the top
●Keep only a slight bend in your arms throughout the movement
●Pull hands as far past your torso as possible
●Athletic stance throughout

Cable Lat Pullover (Wide Grip)

●Push chest through as you pull your elbows back
●Try to pack your back together as much as possible
●Feel your lats fully stretch at the bottom of the movement
●Try to limit momentum (a little bit is okay)

Close Grip Cable Row

• Keep upper arm stationary
• Minimal swing (don't overextend your back)
• Flex tricep at the bottom to get a full stretch in the bicep
• Focus on the squeeze at the top

Barbell Curl

• Let the weight fully stretch out your bicep at the bottom
• As you bring the rope back up, focus on really packing your bicep together and get a good squeeze

Rope Cable Hammer Curl

• Let arms dead hang toward the ground and keep upper arm stationary throughout the movement
•Curl both arms at the same time
• Light weight will feel heavy with this movement

Day 2 PULL DAY

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