Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:31.549Z
Duration: 60 min
Description: #2 upper body | PULL

Really good, my first workout, something I should’ve started a long time ago. But I can SEE THE SWEAT and feel the burn. I’m just gonna keep at it

Michael

You’ll need the following 
- cable machine 
- neutral grip cable accessory 
- a bench 
- dumbbells
- pec fly machine 
- long resistance band
- straight bar cable attachment

- 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

- use the arm closest to the cable, grip handle and pull down with a slight angle into your side

Single arm cable pull down

You’ll need the following 
- a bench 
- dumbbells

Single arm reverse incline db row

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

Seated alternating dumbbell curl

Superset #1

Straight bar pull down

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

Straight bar cable bicep curls

Cable Superset #2

You’ll need the following 
- pec fly machine 
- resistance band

- 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"

Reverse pec deck fly’s

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Finisher superset

#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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