Name: Playbook - Shane Pace - W1/D2 Pull
Uploaded: 2022-10-14T17:31:20.522Z
Duration: 45 min
Description: W1/D2 Pull

Pull - Back, biceps 

- Lat pulldown (pronate grip) 
- Inverted row
- Barbell bent over row 
- Seated row 
- Machine 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.

- 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)

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Barbell inverted 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

- 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

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded low 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

W1/D2 Pull

More workouts from Shane Pace