Name: Playbook - Samantha Skolkin - Week 3 Day 2
Uploaded: 2021-09-28T18:17:28.541Z
Duration: 60 min
Description: Week 3 Day 2

Hold the bar just outside shoulder width and hang at full arm extension

Keeping your body straight, contract your late to pull yourself up as high as you can, driving your back knows down

Lower with a slow controlled motion

 *Bodyweight Pull-up*
 Hang from a pull-up bar with your hands slightly wider than shoulder width and palms facing in front of you.

Engage your core, and pull your body straight up without swinging.

Once your chin and collar bone have passed the bar, slowly lower yourself back down to a hanging position.

Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down

Lower with a slow controlled motion

Pull-Ups (assisted if needed)

Grab the V-bar with the palms facing each other

Stick your chest out and lean back slightly

Using your lats, pull the bar down as you squeeze your shoulder blades

Pull down towards the top of your chest

Pause and return to the initial position

Close Grip Lat Pull Down

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully engaged, arm fully extended and chest out. 
(You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.

Drop your shoulders and avoid pinching or shrugging your neck.

Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.

Slowly release the bar back to the start and repeat for the prescribed amount of reps!!

Unilateral Neutral Grip Lat Pull Down

In this dropset you must choose 3 weights. Heavy, lighter and lightest. 

You will be completing 3 sets of 10 reps - 10 reps - 10 reps. This = ONE set. 

That’s a LOT of reps!

Example:
Set 1 bent over DB Row: 10 reps with heaviest weight, 10 reps with lighter weight, 10 reps with lightest weight. (NO rest)

Set 2 and 3 will be the same. 

Get ready for a massive pump! 

90 total reps each arm!

To start, you need a bench or a sturdy platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. 

Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. 

Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. 

Lower the dumbbell slowly until your arm is fully extended again. 

Do all your reps on one arm before switching to the other side.

Bent Over DB Row DROPSET 10-10-10

One Arm Bent Over DB Row *DROPSETS* each set.

In this dropset you must choose 3 weights. Heavy, lighter and lightest. 

You will be completing 3 sets of 10 reps - 10 reps - 10 reps. 

Three dropsets = 1 set!

That’s a LOT of reps!

Example:
Set 1 bent over DB Row: 10 reps with heaviest weight, 10 reps with lighter weight, 10 reps with lightest weight. (NO rest)

Set 2, and 3 will be the same. 

Get ready for a massive pump! 

90 total reps each arm!

Use the V-bar and attach it to the cable machine and sit down

Place your feet on the platform or crossbar provided with knees slightly bent and arms extended straight

Lock your knees, tighten your spine, and retract with your shoulder blades and flex the elbows

Once you reach a 90-degree angle from your legs, return to start position

Repeat for the recommended amount of repetitions

Week 3 Day 2

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