Name: Playbook - Victor Rodriguez - Weeks 1-4 Day 2: Pull Day
Uploaded: 2023-07-20T16:56:51.104Z
Duration: 60 min
Description: Weeks 1-4 Day 2: Pull Day

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Row smith machine

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side
-on a knee

Single arm d-handle lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

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

Weeks 1-4 Day 2: Pull Day

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