Name: Playbook - Alice (Pineapplebrat) Klomp - Day 17 Pull
Uploaded: 2022-03-23T00:34:23.027Z
Duration: 60 min
Description: Day 17 Pull

love this one! i do it like 3 times a week!

Hannah

The closer I get to the end the stronger I feel. Hammer curls were so hard. With everything set I find myself going up in weight!

Tiana

- Lat pulldowns
- Overhand grip seated cable rows
- Wide grip seated cable row
- Bicep curls
- Hammer Curls

- Hold the bar with your palms facing away from you
- Lean back slightly and pull the bar to the top of your chest 
- Engage your lats as you pull
- Pause and go back up

Lat pulldowns

- Hold the bar with an overhand grip
- Pull towards towards you engaging your back 
- Keep a slight bend at the knees

Overhand grip seated row

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip seated cable row

- Engage your biceps at the top
- Lower slowly
- Engage your core

Bicep curls

I find that I can go a bit heavier on hammer curls, because it requires more work from your forearm as well as your bicep. Try upping your weight a bit for this one!

Hammer Curl

Day 17 Pull

It was good! A little intense haha my arms are shaking

GracieMae

Jordan

First work out and I’m fkn sold! The exercises? On point. My shoulders and triceps? Jelly. The playlists? Banging. My only suggestions are add in a tempo time and a spot to record notes like what rep was failure and what weight for each movement to better track progressive overload.

Chloe

Day 1 Push

it was a really good workout i just wish it was longer

Bethany

Any tips for weight loss struggles? I’m seem to lose weight quick but also gain quickly.

Crystal

It was amazing! Thank you for giving me a schedule to follow. I feel much more meaning to my workouts now

Chris Reinhold

Day 2 Pull

Raiza

I’m afraid I can’t drive home after that leg workout 😂

Day 3 Legs

Daniela

Love this workout! My arms were definitely at muscle failure

Lexi

Day 6 Push

Not sure if I can’t feel my arms or if I can feel them too much

Logan

Day 7 Pull

love all of the compound exercises, legs are toast 🍞

Maddie

Very thorough routines and descriptions! Love that you have the videos as well :) I actually feel like I’ve been working out !

Riley

Was great but I have a question will it be bad if I don’t take days off? I’m trying not to drink alcohol and coming to the gym everyday helps me

Reyna

Day 8 Legs

My arms are shaking 🥵 I loved this workout!

Emily B

Day 11 Push

Leyva Lara

Day 12 Pull

How can I mark that I finished this work out yesterday? Not today…

Day 13 Legs

The first few exercises felt sort of tossed in there, they could use more description, but otherwise it was good.

Bailey

This was my fave push day workout! My arms are POPPIN and feel great 🤗

Day 16 Push

Kat Faser

I love this one. It truly makes me feel like I’m working my muscles and works up a sweat also!

Harley

Day 18 Legs

Day 21 Push

Day 22 Pull

Great workout! Was a challenge but this far into the program, the strength and foundation I’ve built helped me push my limits and feel strong.

Day 17 Pull

Community

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