Name: Playbook - Chloe Trca - #4 Upper Body | PULL
Uploaded: 2024-03-19T22:21:31.724Z
Duration: 45 min
Description: #4 Upper Body | PULL

In and out of the gym with this one, it was great!

Steph eddy

You’ll need the following 
- cable machine 
- a lat pull-down bar 
- single handle attachment 
- pull-up bar  
- dumbbells

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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Single arm seated cable row

You’ll need the following 
- a cable machine
- single handle cable attachment

Cross cable fly

Reverse single arm cable curl

Superset #2

You’ll need the following 
- pull-up bar (assisted machine) 
- dumbbells

- 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

- 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

Superset #3

Swimmers

Side plank oblique dips

Superset #4

#4 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.

#4 Upper Body | PULL

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