Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2023-01-16T05:25:04.040Z
Duration: 75 min
Description: #2 upper body | PULL

Amanda

You’ll need the following 
- pull-up bar 
- barbell
- lat pull down bar 
- a bench 
- dumbbells
- straight bar cable attachment 
- cable machine

As the reps decrease, increased weight. 

Notice in the last set that the reps increase again, here you’ll want to decrease the weight.

Lat pull down

Behind head lat pull down

Lat pulldown combo

You’ll need the following 
- pull-up bar 
- barbell

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

You’ll need the following 
- a bench 
- dumbbells

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control

Single dumbbell Hammer Curl

Superset #2

You’ll need the following 
- straight bar cable attachment 
- cable machine

Straight bar pull down

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

#2 upper body | PULL

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