Name: Playbook - Stefan Petrov - W1/D2 Pull
Uploaded: 2022-03-04T08:43:34.303Z
Duration: 45 min
Description: W1/D2 Pull

Great! Didn’t have all the equipments but improvised along the way.

Louis

The cuff pull was difficult to perform, would like to have more instructions.

Joeri

- Deadlift 4 x 10-12 
- Hyper Extension 3 x 12-15 
- Pull Down Machine (Regular Grip) 3 x 10-12 
- Seated Low Row Machine 3 x 10-12 
- Standing Cable Pullover  3 x 12-15 
- Cable Face Pulls 3 x 12-15 
- Rotator Cuff Pulls 2 x 12-15 
- Two Arms Bicep Curling Machine 4 x 10-12

- Hold the bar with the bar over your feet
- Keep a neutral spine
- Engage your lats and pull up
- Reach full extension

Deadlift

- Place your thighs on the pads
- Keep a neutral spine and your chin down
- Raise your upper body
- Engage your glutes at the top

Hyper Extension

- Hold the bar just outside shoulder width
- Pull the bar down
- Lean back slightly 
- Engage your lats as you pull

Pull Down Machine (Standard)

- Keep a slight bend at the knee
- Pull towards you engaging your back
- Pause and return to the initial position

Seated Low Row Machine

- Keep your arms extended
- Bring the bar down to your hips
- Engage your lats as you come down

Standing Cable Pullover

- Hold the bar with your palms facing the floor
- Pull towards your forehead 
- Pause and return to the initial position
- Engage your traps and upper back

Cable Face Pull

- Keep your elbow close to your body
- Rotate your shoulder with a controlled motion

Rotator Cuff Pull

- Curl the bar up engaging your biceps
- Pause and return to the initial position

Two Arms Bicep Curling Machine

W1/D2 Pull

It’s great to start. Felt comfortable with the full routine

Jorge

Great workout! Started this to switch things up from my previous workout, and I love the variation.

Nick

I think there's a typo at the crunches, it says 153 reps. But great first workout

W1/D1 Push

This was a great workout! I love the UI of the app and it’s simplicity as well!

Eswien

Lol this leg workout was killer. I’m used to doing heavier weights with lower reps, and this workout took a little adjustment, but it was great! Leg day always takes it out of me, but necessary.

Tanner

W1/D3 Legs

Michele

W1/D5 Push + pull

W1/D6 Legs

W2/D1 Push

Victor

Kinda hoped the second week I would get a new schedule.
Plus it would be so convenient if I could save my used weights in the app!

W1/D2 Pull

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