Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:31.931Z
Duration: 45 min
Description: #2 upper body | PULL

You’ll need the following 
- a pull-up bar 
- sa lat pull down machine 
- a barbell rack
- cable machine 
- cable rope attachments
- a bench 
- dumbbells
- pec fly machine
- long resistance band

- 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

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

Single arm pull down

You’ll need the following 
- barbell 
- rack

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over pronated barbell row

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

Row superset

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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Squeeze your shoulders then pull the cable behind head

Behind head Cable pulls

Superset #1

You’ll need the following 
- dumbbells 
- 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

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Superset #2

You’ll need the following 
- pec deck 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

Resistant Band Pull Aparts

Superset #4

#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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