Name: Playbook - Sergei Alexei - Pull Day
Uploaded: 2021-01-18T11:46:37.577Z
Duration: 45 min
Description: Pull Day

Alex

Felix Figueroa

- 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!

Daniel

PUSH Day

LEG day!

Joseph

PULL Day

Dlynk Wlliams

Push Day

Leg Day!

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

Finally actives my right chest or ride side

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

Pull Day

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