Name: Playbook - MIDAS MVMT - Pull Workout for Muscle Mass
Uploaded: 2022-01-20T09:29:13.585Z
Duration: 60 min
Description: Pull Workout for Muscle Mass

Build muscle mass and strength with this routine. Make sure you have access to every equipment before beginning. Goodluck & Enjoy!

Complete each exercise simultaneously with no breaks. Move at a slower pace than normal to avoid getting tired and complete 2 rounds of the circuit. No breaks between both circuits either!

- Build momentum slowly. 
- Move at your own pace.

Running in Place

Burpee

- From a wide stance, Lunge wide to one side until you feel the stretch in your inner thighs.

Alt Side Lunge Stretch

- Build momentum and a good rhythm.
- Move at your own pace.

Push Jack

- Squat until your Glutes are below your knee level.

Squat

5 Minute Warmup

- Maintain a straight back. 
- Protect your lower back by tensing your back before lifting each time.
- Increase weight load every set 
- Work with heavy weightloads to stimulate growth

Rack Pull

Close Grip Tbar Row

- Avoid Swinging your body.
- Curl slowly and use controlled reps.
- Hold at the top for 1-3 seconds

Alt Bicep Curl

- Pull the cable towards your face with elbows flared outward.
- Hold for one second at the top each time.
- Control your reps and move slowly.

Face pulls

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable Rope Curl

Do this when your body is warm like after a workout session. Hold each stretch for 30 Seconds.

- Hold your arms behind your back and lean forward lifting your arms as high as you can.

Chest Opener + Forward Bend

-  Let one arm hold the weight of the one that's crossing your body.
- Switch and repeat for the other Arm.

Crossbody Stretch

- Try to hold onto both Elbows with esch hand and hold that position throughout.

Kneeling Upperbody Stretch

- Hold and pull until your feel a stretch your Quadriceps.
- Switch and repeat with the other leg.

Kneeling Quad Stretch

- Reach for your toes and hold for the designated time without bending your knees. 
- Reach as far as you can if you can't touch your toes.

Seated Forward Bend

- Lift your upper body to form an arch and hold that position.

Cat Pose

- Use a towel, a shirt or both hands to hold the weight of one leg.
- Switch and complete for the other leg.

Pull Workout for Muscle Mass

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