Name: Playbook - Ally Lewis - Pull week 4
Uploaded: 2023-02-13T20:01:43.739Z
Duration: 60 min
Description: Pull week 4

Smashed this workout! Gets better every time!!

Jonah

- 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
- Increase the weight each set, as the reps decrease

Lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Begin with a dumbbell in each hand
- Curl dumbbells half way at 90 degrees engaging your biceps
- One dumbbell will hold at 90 degrees staying engaged as you lower and re-curl the opposite arm
- Switching after all the reps are completed for one side

Dumbbell ISO bicep curls

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Holding dumbbells at your sides
- Flex at the wrists curling dumbbells in towards the body
- Squeeze your forearms, pausing at the top 
- Return dumbbells back to starting position

Dumbbell forearm curl

- Keep elbows pointed to the floor, turn arms 45 degrees out
- Curl dumbbells up towards your shoulders 
- Lower slowly back to starting position

Dumbbell Wide Curls

- Hold the bar with your palms facing away from you in a wide grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-up

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Pull week 4

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Chest, Tris, & Shoulders 1 week 1

Legs 2 week 1

Pull day 2

Push day 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Pull week 4

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