Name: Playbook - Shane Pace - W1/D2 Pull
Uploaded: 2022-10-14T17:31:19.118Z
Duration: 45 min
Description: W1/D2 Pull

Jake

Pull - Back/Biceps 

- Pull ups (assisted or non assisted) based on strength 
- Lat pulldown (supinated)
- Lat pulldown V-Bar 
- T-Bar row 
- Bench row superset with inverted row (either bar or TRX)
- Standing barbell curl 
- Spider curl (Ez bar or barbell) 
- Cable curl 
 
Complete each exercise for 5 sets with the first three exercises and 4 sets for every other exercise after that with repetition ranges in-between 8 & 10. Take 60 seconds rest between sets. 

If you are lifting weight with rep ranges in between this range you should start to be feeling the burn on the 6th rep, if you’re not then the weight is too light. You are on the level of an ELITE athlete. You should be testing your limits every single session.

- 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 a supinated grip (palms facing you)
- 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 (supinated)

- Grab the bar with your palms facing inward
- 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 (v-bar)

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

Bench row superset with inverted row (either bar or TRX)

- Lying with your chest supported on an recliner bench
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Bench row

- Holding a TRX strap in each hand
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX inverted row

Superset

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

Barbell curls

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Spider curls

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

W1/D2 Pull

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