Name: Playbook - Chloe Trca - #3 Upper Body | PULL
Uploaded: 2024-03-19T22:21:31.783Z
Duration: 45 min
Description: #3 Upper Body | PULL

Michael

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

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

- begin in seated position 
- Pull to your belly button

Neutral grip seated row

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

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- 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 #1

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable ab crunch

Superset #2

You’ll need the following 
- a bench 
- dumbbells

Single arm reverse incline db 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 #3

- 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

#3 Upper Body | PULL

Full Body

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#3 lower body | Glutes & Hammies

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#1 lower body | quads & glutes

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#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.

#3 Upper Body | PULL

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