Name: Playbook - Uzoma Obilor - W3/D2 PULL DAY 🫵🏽
Uploaded: 2022-09-01T11:28:57.096Z
Duration: 100 min
Description: W3/D2 PULL DAY 🫵🏽

1.)Deadlifts (5 X 8-12 reps)
2.)T-Bar Rows (5 X 6-12 reps)
3.)Rear Delt Rows (5 X 6-10 reps)
4.)Cable Upright Rows (5 X 6-12 reps)
5.)Seated Incline DB Curls (5 X 6-15 reps)
6.)DB Hammer Curls (5 X 4-12 reps)

Deadlifts

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar Rows

Rear Delt Rows

- Hold a bar 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

Cable Upright Rows

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Inclined DB Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

W3/D2 PULL DAY 🫵🏽

W3/D2 PULL DAY 🫵🏽

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