Name: Playbook - MIDAS MVMT - W4/D3 Pull Workout B
Uploaded: 2021-12-22T08:32:38.542Z
Duration: 60 min
Description: W4/D3 Pull Workout B

This Pull Workout will help in building size and strength in your Back, Lats, Traps, and Rear Deltoids. 

You need access to dumbbells, a barbell, a rack, and the smith machine. Most gyms will have these common equipment.

- Use arms as hooks only. Don't not lift with force from them.
- Use your Back and Glutes to lift.
- Tense your back before lifting each time.
Maintain a straight back throughout.
- Set bar to knee level or just below it.

Rack Pull

- Lean forward slightly, not overly.
- Avoid rowing with your knees moving.
- Bring the bar as close to your abdomen as possible.
- Use a Supinated or Reverse grip.

Supinated Barbell Row

- Curl all the way to the top each rep.
- Flex and Hold Bicep muscle for one or two seconds at the top each time.

Alt Bicep Curl - Seated

- Set one cable lower than the other for smoother motion.
- Extend both arms all the way.
- Flex your back each time.

Cable Rear Fly

- Don't Swing your body or bend your knees.
- Lift ropes and open them up as you get to have the top.

Cable Rope Curl

- Lean forward until you body is almost at a 90 degree angle with the floor.
- Maintain a slight bend in your Elbow hrhkuty

Leaning Rear Fly

W4/D3 Pull Workout B

First workout for me on this app. Great workout with excellent variation. Made a sub on RDL for a bar.

Jared

W1/D1 Leg Workout A

Great lifts great routine. Added a set of dips to finish.

I replicated it at home using barbells and resistance bands. Effective

Gustav

W1/D2 Push Workout A

Nelson

W1/D3 Pull Workout A

W1/D4 Rest/Active Recovery

W4/D3 Pull Workout B

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