Name: Playbook - Stefan Petrov - W3/D2 Pull
Uploaded: 2022-03-05T09:19:20.052Z
Duration: 100 min
Description: W3/D2 Pull

Oscar Yepes

- Deadlift 5 x 12 
- Hyper Extension 4 x 15 
- Pull Down Machine (Regular Grip) 3 x 12
- Pull Down To Neck 2 x 12
- Seated Low Row Machine 2 x 12 / 2 x 10
- Standing Cable Pullover 3 x 15 
- Cable Face Pulls 3 x 12
- Rotator Cuff Pulls 3 x 15 
- Two Arms Bicep Curling Machine 4 x 12
- Seated Hammer Curls 4 x 12
- Seated One Arm Curls 3 x 10
- Cardio 1 x 20 min

- 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)

Pull Down To Neck

- 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

Seated Dumbbell Hammer Curl (alternating)

Seated One Arm Dumbbell Curl

Treadmill (Perspective B)

W3/D2 Pull

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W3/D2 Pull

Community

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