Name: Playbook - Alice (Pineapplebrat) - W4/D3 Pull
Uploaded: 2025-07-23T19:34:43.721Z
Duration: 60 min
Description: W4/D3 Pull

21s was an awesome way to end the workout!

Kristen

Leyda

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

Warm up exercise 
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

- 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

- Adjust the seat on the preacher machine so that your upper arms sit comfortably on the padding when seated
- Sit on the preacher bench and grip the handles with the arms extended, using a semi-supinated grip (palms up and in)
- Curl the handles upward until the biceps are fully contracted, your forearms are perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position

Preacher Curl Machine

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Perform 7 bottom half curls
- Perform 7 top half curls
- Perform 7 full curls

21’s

W4/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

Kirsty

W1/D2 Push

Cameron

Ellen

W1/D3 Pull

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

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

W4/D3 Pull

Community

More workouts from Alice (Pineapplebrat)