Name: Playbook - Chandler Nicoll - W7/D3: GYM PULL DAY
Uploaded: 2023-12-31T16:45:55.515Z
Duration: 60 min
Description: W7/D3: GYM PULL DAY

GYM Back & Biceps💪🏽 

When you see tempo it means 
3 counts down, hold 1 second & go back up 1 second. This increase your time under tension 🔥

Try to increase your resistance💪🏽

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

Kick one leg back 
Hinge at hips chest parallel to the ground 
Drive dumbbell towards your hip 
Squeeze shoulder blade

Single Arm Low Row

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Superset

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

TEMPO Lat Pull Downs

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

Lat Pushdowns

Walk feet in and lean body back 
Keep core tight and relax your shoulders
Use your rear delts to pull handles or rope towards your body 
Squeezing shoulder blades together
Slow on the return

Face Pulls

Tempo Barbell Bicep Curl

Chest on your bench
Curl weights towards your biceps 
Slow on the way down

Bench Bicep Curl

W7/D3: GYM PULL DAY

Meeks

Alyse

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!

W7/D3: GYM PULL DAY

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