Name: Playbook - Trent Obermoeller - Pull
Uploaded: 2023-02-07T20:17:54.048Z
Duration: 60 min
Description: Pull

Full pull day. Will have a good back and bicep pump with this one.

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

3,0,1,0 tempo

Weighted pull-ups

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin
- row with lats 

2,0,1,0 tempo

Bent over barbell rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

2,0,1,0 tempo

Seated cable row

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

2,0,1,2 tempo

Reverse pec deck fly’s

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

3,0,1,0 tempo

EZ-bar bicep curls

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Pull

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