Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2023-01-16T05:23:48.461Z
Duration: 75 min
Description: #4 upper body | PULL

You’ll need the following 
- a barbell
- cable machine 
- cable rope attachment 
- straight bar cable attachment 
-pull up machine 
- resistance band 
- ez bar

- 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 
- a cable machine 
- cable 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 #1

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

Cable Superset

You’ll need the following 
- pull up machine 
- resistance band 
- ez bar

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Stand holding a band above your head
- Pull your arms apart and back adding tension to the band
- Release and repeat

Overhead resistance band pull aparts

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

#4 upper body | PULL

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