Name: Playbook - Uzoma Obilor - W4/D2 PULL DAY 🦍
Uploaded: 2022-09-01T11:28:57.117Z
Duration: 100 min
Description: W4/D2 PULL DAY 🦍

Lawrence

1.)Rack Pulls (5 X 4-12 reps)
2.)DB Shrugs (4 X 10-20 reps)
3.)Single Arm DB Rows (5 X 4-12 reps)
4.)BB Upright Rows (5 X 6-12 reps)
5.)Reverse Pec Deck Machine (5 X 6-12 reps)
6.)Machine Preacher Curls (5 X 4-12 reps)
7.)DB Curls (5 X 4-10 reps)

- Position the bar just below your knees, closer to your shins 
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Rack Pulls

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

DB shrugs

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Single Arm DB 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

- Keeping your chest on the pad
- Pull your arms back using your rear delts

Reverse Pec Deck Machine

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine Preacher Curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

W4/D2 PULL DAY 🦍

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