Name: Playbook - Shane Pace - W1/D2 Pull
Uploaded: 2022-10-14T17:31:19.784Z
Duration: 45 min
Description: W1/D2 Pull

Pull - Back/Biceps 

- Pull ups 
- Lat pulldown (pronate grip)
- Bench row 
- Barbell Bent over row (pronate grip)
- Single arm dumbbell row
- Seated row 
- Machine curls
- Alternating dumbbell curls 
- Hammer curls
 
Complete each exercise for 4 sets 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. Push yourself and start to test your limits. You’re an advanced athlete.

- 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)

- 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

- Hinge forward at the hips, knees should be slightly bent
- 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

- 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

- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Curl the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second (Tip: The upper arms should remain stationary and on the pad at all times)
- Lower the handles slowly back to the starting position as you inhale

Preacher machine 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

W1/D2 Pull

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