Name: Playbook - Chloe Trca - #4 Upper Body | PULL
Uploaded: 2024-05-07T20:22:15.585Z
Duration: 60 min
Description: #4 Upper Body | PULL

You’ll need the following 
- pull-up bar
- long resistance band 
- T-bar row 
- cable machine 
- straight bar cable attachment 
- hyperextension platform
- dumbbell

You’ll need the following 
- long resistance band 
- pull-up bar (or assisted pull up machine)

- behind with hand over your head 
- pull band apart and down behind your head 
- pull band to a 180 stretch behind head and release as you bring band back up over your head

Resistance band lat pull apart

- 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

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

As the reps decrease, increased weight. 

Notice in the last set that the reps increase again, here you’ll want to decrease the weight.

Lat pull down

Behind head lat pull down

Lat pulldown combo

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

Straight bar pull down

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Superset #2

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 #3

+ add a weight (holding a plate) for extra difficulty

Back hyperextension

Dumbbell deadbug

#4 Upper Body | PULL

#5 Full Body

#4 upper body | PULL

#3 lower body | hammies & glutes

#2 Upper Body | PUSH

#1 lower body | glutes & quads

sami

#3 Lower Body | Glutes & Hammies

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#1 lower body | glutes & hammies

Full Body

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

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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