Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:31.883Z
Duration: 45 min
Description: #2 upper body | PULL

rylie grace

You’ll need the following 
- t-bar row 
- cable machine 
- lat pull-down bar 
- single handle cable attachment 
- a bench 
- dumbbells 
- pull-up bar 
- long resistance band

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

T-bar row superset

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

You’ll need the following 
- a cable machine
- single handle cable attachment

Cross cable fly

Reverse single arm cable curl

Superset #3

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

- 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 #4

- 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

- Stand holding a band above your head
- Pull your arms apart and back adding tension to the band
- Release and repeat

Overhead 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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