Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2023-01-16T05:24:45.634Z
Duration: 75 min
Description: #2 upper body | PULL

You’ll need the following 
- seated cable row 
- pull-up bar (or assisted pull up machine) 
- dumbbells 
- bench 
- pec dec fly machine 
- long resistance band

Seated cable row with lat pulldown bar

- Allow your arms to fully extend upward so that you feel a slight stretch in your lats. This is the starting position.
- Begin exercise by contracting your lats while pulling the weight down to your upper chest.
- Your shoulder blades should be pinched together, elbows back, and lat bar against your chest at the end of the movement.
-Slowly reverse movement back up to the starting position. This completes one rep.

Neutral grip lat pull down

You’ll need the following 
- long resistance band 
- pull-up bar (or assisted pull up machine)

- behind with hand over your head 
- pull band apart and down behind your head 
- pull band to a 180 stretch behind head and release as you bring band back up over your head

Resistance band lat pull apart

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

Pull-up

Superset #1

- hold dumbbells at an isometric position hold at a 90 degree 
- complete a dumbbell curl with one arm while other arm is in an isometric hold 
- switch arms 

Complete 2 X 5 each arm per set

Single arm isomeric dumbbell curl

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Superset #2

You’ll need the following 
- dumbbells 
- a bench

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

Superset #3

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

#2 upper body | PULL

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