Name: Playbook - Brynley Joyner - Full body - pull focused 60 min.
Uploaded: 2024-03-01T12:58:25.254Z
Duration: 60 min
Description: Full body - pull focused 60 min.

This is a full body workout for the gym with an emphasis on “pull exercises” for the upper body (aka back & Bi’s!)

It is formatted into supersets! So you will start with superset #1 , and go back-and-forth between those exercises for as many sets as clarified! Then you will move onto superset #2 and so on!

-Start with a Barbell racked on your shoulders
-step back into a reverse lunge, stopping before you tap your back knee to the floor
-when you press back up keep both feet on the floor in a split position, and just keep repeating the lunge like that! 
-after you finish the number of reps switch to the opposite side!

Smith machine stationary lunges

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Press them straight up and then come back down

Hammer Curl press

Superset 1

- 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

Start in a squat, pulse, and then jump up and repeat!

Jump pulse squats

Superset 2

- Using a neutral grip, pull the handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side


12 per side

Dumbbell across body curls

Superset 3

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Superset 4

- In a hanging position lift 1 knee at a time across your body up to your elbows

10 per side

Hanging knees to elbows

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

10 per side

Broken down Bicycle crunches

Superset 5

Full body - pull focused 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Full body - pull focused 60 min.

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