Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:31.481Z
Duration: 60 min
Description: #4 upper body | PULL

You’ll need the following 
- barbell 
- rack
- a pull-up bar 
- dumbbells
- a bench

You’ll need the following 
- barbell 
- rack

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over pronated 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

Row superset

You’ll need the following 
- neutral grip cable attachment 
- cable machine

- Allow your arms to fully extend upward so that you feel a slight stretch in your lats. This is the starting position.
- Begin exercise by contracting your lats while pulling the weight down to your upper chest.
- Your shoulder blades should be pinched together, elbows back, and lat bar against your chest at the end of the movement.
-Slowly reverse movement back up to the starting position. This completes one rep.

Neutral grip lat pull down

- 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 #1

You’ll need the following 
-  bench 
- dumbbells

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

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

Seated alternating dumbbell curl

Superset #2

You’ll need the following 
- a pull-up bar 
- 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

- Hold weighted over your head 
- Keep one knee upright at a 90 degree bend while lowering the other leg parallel to body 
- bring leg back up and switch 
- engaging your core with chin tucked

Weighted ball dead bugs

Superset #3

#4 upper body | PULL

Full Body

#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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