Name: Playbook - Shane Pace - W1/D2 Pull
Uploaded: 2022-10-14T17:31:17.861Z
Duration: 45 min
Description: W1/D2 Pull

Pull - Back, biceps 

- Pull ups (assisted or non assisted) based on strength
- Lat pulldown (pronate grip) 
- Barbell bent over row 
- Single arm dumbbell row 
- Seated row 
- Barbell curl
- Alternating dumbbell curl
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (pronate grip)

- Hinge forward at the hips, knees should be slightly bent (underhand grip)
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower the bar down in a controlled motion

Barbell bent over row (supinated)

- Support yourself using your opposite arm
- Row dumbbell up, pulling toward your hip while retracting your shoulder back
- Lower the dumbbell with control 
- Complete desired reps then repeat on the opposite side

Single arm dumbbell row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated row

- Hold the barbell with an underhand grip
- Curl bar toward shoulders, engaging your biceps
- Lower the bar back down slow and controlled

Barbell curls

- Hold dumbbells in each hand
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

W1/D2 Pull

Stephanie

W1/D1 Push

This was terrible, but in the best way possible!

W1/D3 Legs

W1/D4 Shoulders

W1/D5 Core/Calves

W2/D1 Push

W2/D2 Pull

Loved it … Couldn’t finish last 2 exercises had to leave for work

W1/D2 Pull

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