Name: Playbook - Sergei Alexei - Pull Day
Uploaded: 2021-01-18T11:48:25.664Z
Duration: 45 min
Description: Pull Day

The pump didn’t hit the same on this one.

Alex

Felix Figueroa

Daniel

viktor

- Can use machine or dumbbell 
- Really hold the squeeze on the top
- Do not relax at the bottom

Shrugs

- Grip at about shoulder with apart
- Keep back at a good angle where you are able to squeeze your rhomboids 
- Keep back tight throughout the entire movement
-

T Bar Row

- Set the beach to incline position 
- elbows slightly out 
- squeeze your entire mid back with every rep

Lying Dumbbell Rows

- Arm is used as a hook
- lead with the elbow by bringing it to your hip

Single Arm Cable Pulldown

- Keep back upright
- Do not squeeze your rhomboids 
- Bring bar to your stomach by squeezing the lats

- V Bar Standing Pulldown

- Pretend your arm is a hook and it does not move
- Bring the weight to you hip
- Do not squeeze your rhomboids

Dumbbell Row

- Keep elbows slightly out
- do not lift elbows up
- curl the weight by contracting your bicep 
- do not relax on the stretch

Incline Dumbbell Curl

-Neutral Grip
- Keep elbows still by your side
- Hold the squeeze on the contraction

Hammer Cable Curls

Pull Day

I finally have access to a full gym and these workouts are on a new level!

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Finally actives my right chest or ride side

That was a tough one but one of the best so far.

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