Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:31.524Z
Duration: 75 min
Description: #4 upper body | PULL

Sarah

You’ll need the following 
- pull-up bar
- cable machine ; lat pull down bar
- t-bar row 
- cable machine 
- single handle cable attachment 
- a bench 
- 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

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

- 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

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 
- dumbbells 
- a bench

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- 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

Superset #3

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

#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

Community

More workouts from Chloe Trca