Name: Playbook - Sam Raeburn - Pull Day
Uploaded: 2022-05-10T19:02:19.183Z
Duration: 45 min
Description: Pull Day

Back & Biceps.
Should take 45-60 minutes.

Slower reps than in video 

- Hold the bar shoulder width apart
- Use an underhand grip 
- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Grab the bar with an overhand grip
- Pull down towards your hips
- Keep your elbows close to your body 
- Squeeze and hold at the bottom for half a second

Lat pullover

- Use your hand to push the bar up rather than grip it with your wrist to eliminate any curling of the wrist or forearm usage 
- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Grab the handle with a neutral grip
- Sit and stay upright 
- Keep your hips back
- Pull down towards your hip
- Keep your elbow close to your body
- Engage your lats as you pull
- Allow only a small bend to the side as you pull towards your hip 
- Hold and squeeze for half a second
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side
- 3 sets each side

Single arm d-handle lat pulldown

- Grip handles with your palms up
- Stand forwards with your arms behind you
- Bend at the elbows curling the handles up toward your shoulders
- Keep your elbows in the same position throughout, do not allow them to come forward as you curl 
- Slowly extend back to starting position

Pull Day

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