Name: Playbook - Uzoma Obilor - W1/D2 PULL DAY 🔥
Uploaded: 2022-09-01T11:28:57.052Z
Duration: 90 min
Description: W1/D2 PULL DAY 🔥

Kellz

1)BB Bent Over Rows (5 X 6-12 reps)
2.)BB Upright Rows (5 X 6-10 reps)
3.)Deadlifts (5 X 4-12 reps)
4.)BB Shrugs (4 X 10-20 reps)
5.)EZ Bar Curls (5 X 4-12 reps)
6.)EZ Bar Cable Curls (5 X 4-12 reps)

- 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

BB Bent Over Row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top
- Return the bar back to starting position

BB Upright Rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

BB Shrugs

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

EZ Bar Curls

- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

W1/D2 PULL DAY 🔥

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