Name: Playbook - Alice (Pineapplebrat) - W3/D3 Pull
Uploaded: 2023-10-04T17:16:29.281Z
Duration: 60 min
Description: W3/D3 Pull

Michaela

Almost done with week 3 and wanting way more!

Kristen

Emily B

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

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted pull up

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

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm bent over rows

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

DB Bicep Curl

- Engage the back of your shoulders
- Keep you upper body against the pad

Reverse fly’s

W3/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

Made my arms and shoulders burn!! Absolutely loved it after taking a break for my birthday weekend. 🔥

Cameron

Matěj Špaček

Becky

W1/D2 Push

Ellen

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

W1/D3 Pull

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

Leyda

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

Dripping sweat and couldn't be happier great workout!

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

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

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 💜😊

W3/D3 Pull

Community

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