Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2023-01-16T05:24:31.872Z
Duration: 75 min
Description: #4 upper body | PULL

Nicole

You’ll need the following 
- barbell 
- cable machine 
- rope attachment
- dumbbells
- a bench
- pec dec fly machine

You’ll need the following 
- barbell 
- rack

- 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

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

Barbell tri-set

- use the arm closest to the cable, grip handle and pull down with a slight angle into your side

Single arm 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 
- dumbbells
- a bench

- position yourself lying on an inclined bench 
- hold dumbbell down at your side and bring arm up above your head

single arm rear delt fly

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

Seated alternating dumbbell curl

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

#4 upper body | PULL

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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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