Name: Playbook - Chloe Trca - #3 upper body | PULL
Uploaded: 2024-03-19T22:21:31.852Z
Duration: 45 min
Description: #3 upper body | PULL

You’ll need the following 
- pull-up bar 
- barbell 
- cable machine 
- straight bar cable attachment 
- cable rope attachment 
- pec fly machine

- 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

- 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

Kneeling cable 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 #1

You’ll need the following 
- cable machine 
- straight bar attachment

Straight bar cable pull down

Straight bar cable upright pull

Superset #2

- 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

#3 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

#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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