Name: Playbook - Chandler Nicoll - W3/D2: GYM PULL UPPER BODY
Uploaded: 2023-12-31T16:45:55.167Z
Duration: 60 min
Description: W3/D2: GYM PULL UPPER BODY

Alyse

Amazing ! This is my 5th of 6th challenge. And today i was able to his 100lb last pull downs !

Jeili Reid

GYM BASED: Day 3! Focus is all on the back & biceps! My fave day💪🏽

We also have cardio today! Depending on your goal you want to get at-least 1-3 sessions of cardio a week! You can choose what to do, it can be running, jogging, going for a walk, swimming, hiking...really anything! Try to get 20-30 min in! It can be done before or after your workout.

CARDIO

Jump yourself up towards the bar 
Engaging your lats 
Lower your body as slow as you can
Make sure to avoid swinging as much as possible controlling your movement

Negative Pull Ups

Grab the bar 
Retract your lats/shoulders 
Pull bar towards chest 
Act like you’re bringing your elbows together behind you 
Squeeze shoulder blades 
Slow on the way up

Lat Pull Downs

Do the reps for both exercises before taking rest each round

Make sure to relax your shoulders 
Pulling down 
Drive elbow towards your hip 
Squeezing your lat

Single Arm Lat Pull Down

Retract shoulder blades 
Using your lats press the bar down towards your body 
Squeezing at the bottom 
Slow on the return

Lat Pushdowns

Superset

Keep one dumbbell at 90 degrees in line with your hips
While curling the other dumbbell

Static Bicep Curls

Do the reps for both exercises before taking your rest each round

Feet hip width apart 
Palms face away from body 
Hinge at hips, chest parallel to ground 
Driving elbows back close to core, squeezing shoulder blades together

Barbell Low Row

Grab barbell 
Feet hip width apart 
Tuck hips & squeeze glutes 
Pull chest towards barbell

Inverted High Row

Superset 2

Palms face your body 
Keep elbows close to your core 
Dumbbells up to your biceps 
& slow on the return

Hammer Curls

Feet hip width apart 
Engage core
Arms wide & keep elbows close to core 
Squeeze biceps and slow on the way down

Wide Bicep Curls

Superset 3

W3/D2: GYM PULL UPPER BODY

Meeks

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

W1/D3: GYM Upper Body B

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

Ruby

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W3/D2: GYM PULL UPPER BODY

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