Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:31.464Z
Duration: 60 min
Description: #2 upper body | PULL

I literally had so much fun with this one!!

Kelly

You’ll need the following 
- cable machine 
- lat pull down attachment
- cable machine 
- cable rope attachment
- cable handle attachment 
- assisted pull up machine 
- dumbbells

You’ll need the following 
- cable machine 
- lat pull down attachment
- take 15-30 second rest between the two exercises

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to behind your head thumbs even with your shoulders 
- engaging your lats throughout the exercise
- Pause and return to the initial position

Behind the head - lat pull down

Lat pull-down superset

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Single arm seated cable row

You’ll need the following 
- cable machine 
- cable rope attachment

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable ab crunch

Superset #2

- Begin on your knees, kneeling to the side of the cable machine 
- Beging outside hand (arm further away from the cable machine 
- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension

Single arm pulldown

You’ll need the following 
- assisted pull up machine 
- dumbbells

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- complete a single arm bicep curl 
- while the other arm is at a 90 degree static hold

Dumbbell curl + static hold

Superset #3

#2 upper body | PULL

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#2 upper body | PULL

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