Name: Playbook - Sarah Hryniewicz - W4/D2 Pull
Uploaded: 2021-12-13T21:01:31.546Z
Duration: 45 min
Description: W4/D2 Pull

Today you're focus on pull movements, meaning you'll primarily be utilizing you back muscles ( lats, rhomboids, traps) and your biceps. You have a decreasing rep count on majority of these movements so make sure you are adding weight each time it decreases. You'll be finishing todays workout with three sets of pull-ups, the last set being till failure. You can absolutely use an assisted pull-up machine or bands for this exercise, but make sure you are in full control of the movement if you do- don't let the machine do the work for you.

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, 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

Feet shoulder width distance apart, drive elbow back and behind, squeeze shoulder blades together at the top, control the way back down

Bent over dumbbell row

- Can use handles or v shaped attachment
-Elbows stay tight to your body as you drive back behind
-Squeeze your lats and shoulder blades at the back
- Keep your body neutral and core engaged
- Pause at contraction then slowly return to starting position

Seated cable row

Seated bicep curl

-set bench to an incline and use it to support your chest 
-palms face each other 
-drive your elbows back and behind, keeping them tight to your body 
-lower down with control

Bench supported dumbbell row

-Begin with palms facing your body, maintain a neutral grip
-keep elbows tight to your body, hinge at the elbows and bring dumbbells up towards your shoulders
-lower down with control

Dumbbell hammer curl

Grab bar a bit wider than shoulder width apart, keep shoulders engaged, control the way back down

Wide grip pullups

W4/D2 Pull

Triceps are on fire but amazing workout 🙌

Sydney

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

10/10 could not walk out of the gym after this 🥵

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

Hunter

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

I never thought a girl is kicking my ass more then chuck norris🥵🤣

Nico

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

Dead 🥵 but rocking a killer leg pump 😵

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 Legs

W8/D1 Push

W8/D2 Pull

W8/D3 Legs

W8/D4 Push

W8/D5 Pull

W8/D6 Legs

could you add the rep amount to shoulder press😿

W4/D2 Pull

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