Name: Playbook - Chloe Trca - #2 upper body | PULL
Uploaded: 2024-03-19T22:21:32.239Z
Duration: 45 min
Description: #2 upper body | PULL

You’ll need the following 
- a bench 
- dumbbells 
- pull-up bar 
- cable machine 
- cable rope attachment

You’ll need the following 
- a bench 
- a dumbbells 
- resistance band

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

Single arm dumbbell row

Resistant Band Pull Aparts

Superset #1

- 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

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 
- cable machine 
- rope attachment

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hold the rope with one hand
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Single arm rope cable curl

Superset #2

You’ll need the following 
- cable machine 
- cable rope attachment 
- pull-up bar

Cable ab crunch

- 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

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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