Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:31.733Z
Duration: 45 min
Description: #2 upper body | PULL

Abbi

This had me SWEATINNN so that means it was fire

Emma

You’ll need the following 
- pull-down machine (or use cable machine with single handle attachment) 
- cable machine 
- lat pull-down bar 
- dumbbells 
- a bench

If you don’t have access to this machine, use a cable machine with the handle attachment

Single arm pull down

Seated cable row with lat pulldown bar

Kneeling cable pull down

You’ll need the following 
- a bench 
- dumbbells

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

Single arm dumbbell row

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

Dumbbell curl + static hold

Superset #1

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

#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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