Name: Playbook - Alice (Pineapplebrat) Klomp - W3/D3 Pull
Uploaded: 2022-04-13T16:10:14.491Z
Duration: 60 min
Description: W3/D3 Pull

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

Had to substitute a few exercises but I haven’t been more enthusiastic about a lake day in a long time! Thanks Alice I appreciate it have a great 2023!

Maxwell

It was a really good workout and it’s nice that everything is not crazy confusing so anyone can do it weather they’re a beginner or not.

Morgan

Will I be able to walk tomorrow? Only time will tell 🥵

Megan

W1/D1 Legs

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

Victor

W1/D2 Push

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

Maggie

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

W1/D3 Pull

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

Super nice active recovery. All of the core work was super challenging for me which felt good!

W1/D4 Active Recovery/Core

my legs are shaky! great leg day i really liked this one

W2/D1 Legs

did this one again! tbh my shoulders are popping

W2/D2 Push

W2/D3 Pull

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

W2/D4 Active Recovery/Core

W3/D1 Legs

W3/D2 Push

W3/D4 Active Recovery/Core

W4/D1 Legs

W4/D2 Push

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

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