Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:32.075Z
Duration: 45 min
Description: #2 upper body | PULL

Kenzie

You’ll need the following 
- a barbell 
- lat pulldown 
- a bench 
- dumbbells 
- a pull-up bar

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold the bar with your palms facing down
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Supinated Barbell row

Barbell row superset

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch at the bottom

Behind the head - lat pull down

You’ll need the following 
- a bench 
- dumbbells

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- 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

Superset #1

Cross cable fly

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

Dumbbell curl + static hold

- jump up to the pull up bar 
- pull up until your chin is above the bar 
- lower back down to the floor releasing the bar 
- and use that momentum to jump back up repeating the movement

Jump pull-ups

#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

Community

More workouts from Chloe Trca