Name: Playbook - Alice (Pineapplebrat) - W1/D3 Pull
Uploaded: 2025-07-23T19:34:43.664Z
Duration: 60 min
Description: W1/D3 Pull

Kirsty

Cameron

Ellen

These days always make me feel so strong and like I can accomplish anything!! Can’t wait for the next one.

Emily B

Veronica

Karina

Anna

Kristen

Olivia

Leyda

The workout seems out of order and I found this to be the least challenging, maybe I’m executing wrong!

Maggie

Morgan

really liked this one, well rounded and made me feel strong!

Haley

Pull day consisting of functional compound movements paired with accessory movements. Different muscles isolated more intensely each week to promote strength and size.

Shoulder Mobility Warm-up

- Keep a slight bend at the elbow
- Bring the bar straight down to your upper hips
- Engage your lats as you bring it down 
- Pause and return slowly

Lat pushdowns

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

A quick tip for these: Ensure that your pinky finger is facing the ceiling for the best contraction!

DB Bicep Curl

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lat
- Keep your core tight focus on a slow controlled movement

DB Single Arm Bent Over Row

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!

DB Hammer Curl

We’re beginning with cable face pulls for this workout to target the posterior (rear) deltoid. Focusing on the rear delts helps to create a round and full look to the shoulders!

Cable Face Pulls

W1/D3 Pull

This was a killer workout. First time in months I’ve felt like a baby giraffe when walking out the gym.

Brandon

Alexis

Amazing workout! It felt so good to have some structure instead of my usual freestyle haha

Stephany

W1/D1 Legs

Stefanos

richard

W1/D2 Push

Freaking amazing I need to work more my core for real❤️

I really need to work on my core strength…this was great!

Megan

W1/D4 Active Recovery/Core

Leyli

Worked up a great sweat! Perfect way to get back into things

W2/D1 Legs

great for just starting out. i had major gym anxiety but this calmed me so much!!!

Elizabeth

Chloe

First day in the gym after recovering from a nasty cold, end of workout my chest and upper arms burn and they feel like Jelly. Exactly what I needed after being out last week🙂

W2/D2 Push

Nicole

Exhausted but amazing exercise ❤️❤️❤️ love it

W2/D3 Pull

Trevor

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

Brenna

That was one of the hardest lower body workouts I’ve done on Alice’s app yet!! 💪🏻

Taylor

My legs are shaking like always 😂 I’ve gotten so much stronger!

W3/D1 Legs

This was a tough one! My whole upper body is burning

W3/D2 Push

Almost done with week 3 and wanting way more!

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

21s was an awesome way to end the workout!

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W1/D3 Pull

Community

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