Name: Playbook - Aubri & Liv - 4/17: Upper Body Pull GYM
Uploaded: 2024-04-28T18:05:33.784Z
Duration: 50 min
Description: 4/17: Upper Body Pull GYM

Jenn

Ali Roberto

Hannah

This one hurt!!! If I could improve anything I needed more bicep exercises! It felt pretty back heavy

Taylor

Happy Wednesday! Today we work the back & bicep muscles. Hope you love it.

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

STRENGTH SET!! 

For this lift when the set reps lower, you increase weight if possible. On the last set go until failure with as heavy as weight as possible.

- 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

REST

STRENGTH

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Bent over dumbbell flies

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope lat pulldown

SUPERSET 1

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

1. Stand up straight with a dumbbell in each hand, palms facing upward. Keep your feet shoulder-width apart.

2. Engage your core and maintain a neutral spine throughout the exercise.

3. Start with your arms pulled in by your ribs. Your back muscles should be contracted. Elbows bent. 

4. Keeping your core engaged, exhale and slowly extend the dumbbells forwards. Focus on extending your biceps. Move slow & controlled. 

5. Once you reach full extension, bring the dumbbells back in to starting position.

Bicep Serves

SUPERSET 2

SINGLE ARM ROW- Squeeze and hold at the top of each rep for a 2 count, no jerking, be strict in your motion.

1. Stand next to a bench or sturdy surface, holding a dumbbell in one hand with a reverse grip. This means your palm should be facing forward, and your knuckles should be facing down.

2. Place your opposite hand on the bench for support. Keep your back straight and parallel to the ground, forming a slight bend at the waist.

3. Begin the movement by retracting your shoulder blade and pulling the dumbbell up towards your torso. Keep your elbow close to your body and focus on squeezing your back muscles as you lift.

4. Pause for a moment at the top of the movement, ensuring that your shoulder blade is fully contracted.

5. Slowly lower the dumbbell back down to the starting position, fully extending your arm but maintaining control throughout the descent.

6. Repeat the exercise for the desired number of repetitions, then switch sides and perform the same movement with the opposite arm.

Reverse Grip Single Arm Row LEFT

Reverse Grip Single Arm Row RIGHT

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull Aparts

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

BURNOUT (optional)

4/17: Upper Body Pull GYM

Avery

Emily

Desi

5/4: FULL BODY GYM

SO HARD. I wish the app could let me record what weight I used so I can increase each new week :-)

Felicia

5/3: LOWER BODY GYM

Spring

Rachel

5/1: BACK + BICEP GYM

Alysa

London

4/30: UPPER BODY PUSH GYM

Jamie

I’d love an option to somehow check off which round/set I’ve completed! Like round 1, 2, 3

4/29: LOWER BODY GYM

5/4: FULL BODY HOME

Ashlyn

5/3: LOWER BODY HOME

Sandy

Julia

5/1: BACK + BICEP HOME

Shay

4/30: UPPER BODY PUSH HOME

only did about 12 minutes but still a killer workout

Savannah

Emma

Great workout. Only issue was not knowing when to use weights or not since you’re not using them in the videos. Needs to be a little more clear in the description if we should be using weights or not and where the should be. ie Two in each hand as you lunge, or one single weight at chest as you set up

4/17: Upper Body Pull GYM

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