Name: Playbook - MIDAS MVMT - W4/D7 Pull Workout A
Uploaded: 2021-12-22T08:32:38.635Z
Duration: 60 min
Description: W4/D7 Pull Workout A

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.

- Shrug explosively 
- Keep elbows close to your body

T-Bar Row

- Use arms only as hooks. Lift with your Traps/Shoulders.
- Hold for one second at the top each time.

Dumbbell Side Shrug

- Lift all the way to the top.
- Squeeze/Flex Bicep muscles at the top each time.

Close Bicep Curl - Cable

- Keep your back Upright throughout.
- Hold and Flex your Lats and back muscles at the top of each rep.
- Don't rush through each rep

Seated Cable Back Row - Wide

- Squeeze your shoulders then pull the cable towards your face
- Lift high and around your head

Cable face pulls

- Avoid swinging your entire body
- Make sure you're lifting all the way to the top.
- Flex biceps and Forearms at the top each time.

Double Hammer Curls

W4/D7 Pull Workout A

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/D7 Pull Workout A

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