Name: Playbook - Victor Rodriguez - Weeks 3&4 Day 6
Uploaded: 2022-05-02T01:43:03.397Z
Duration: 45 min
Description: Weeks 3&4 Day 6

- 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 V-bar 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 arms to return the bar to starting position

V-bar close grip lat pulldown

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

Dumbbell incline curls

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Pull the cable towards and up over your head with elbows flared outward and thumbs pointing straight back

Face pulls

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Weeks 3&4 Day 6

Phillip

Left me with a wicked pump bro😮‍💨 11/10

Weeks 3&4 Day 6

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