Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:31.802Z
Duration: PTnullM
Description: #4 upper body | PULL

You’ll need the following 
- a pull-up bar 
- barbell rack 
- a cable machine 
- dumbbells 
- long resistance band 
- pec fly machine

Use an assisted pull-up machine or long resistance band if needed

- 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

- 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

Pull-up superset

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

- 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

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Superset #1

- Kneeling down 
- set cable to highest notch 
- use handle attachment and arm furthest from machine and pull down to 90 degrees 
- engaging your lats

Complete listed reps per arm

Kneeling single arm pull down

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

Straight bar cable 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- 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

Superset #3

- complete a single arm bicep curl 
- while the other arm is at a 90 degree static hold

Dumbbell curl + static hold

#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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