Name: Playbook - Chloe Trca - #3 upper body | PULL
Uploaded: 2023-01-16T05:25:36.394Z
Duration: 75 min
Description: #3 upper body | PULL

You’ll need the following 
- lat pull down bar 
- cable machine 
- rope attachment
 seated row cable machine 
- ez bar
- seated row machine
- a bench 
- dumbbells
- pec deck machine 
- resistance band

- pull down your elbow in toward your side 
- complete the listed reps for each side

Single side lat pull down

You’ll need the following 
- seated row cable machine 
- ez bar

- begin in seated position 
- Pull to your belly button

Neutral grip seated row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

Superset #1

Seated single arm row

You’ll need the following 
- cable machine 
- 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 #2

You’ll need the following 
- a bench 
- dumbbells

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

Seated alternating dumbbell 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 #3

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"

#3 upper body | PULL

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