Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:32.101Z
Duration: 45 min
Description: #4 upper body | PULL

You’ll need the following 
- seated single arm row machine 
- cable machine 
- lat pull down bar 
- neutral grip cable attachment 
- cable rope attachment 
- ez bar
- pull up bar 
- resistance band 
- pec fly machine

Seated single arm row

You’ll need the following 
- cable machine 
- lat pull down attachment
- take 15-30 second rest between the two exercises

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to behind your head thumbs even with your shoulders 
- engaging your lats throughout the exercise
- Pause and return to the initial position

Behind the head - lat pull down

Lat pull-down superset

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

- begin in seated position 
- Pull to your belly button

Neutral grip seated row

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

EZ bar curls

Superset #1

You’ll need the following 
- long resistance band 
- pull-up bar (or assisted pull up machine)

- behind with hand over your head 
- pull band apart and down behind your head 
- pull band to a 180 stretch behind head and release as you bring band back up over your head

Resistance band lat pull apart

- 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

Superset #2

You’ll need the following 
- cable machine 
- rope cable attachments

- 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

- 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

Full Body

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#4 upper body | PUSH

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#3 lower body | hammies & glutes

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- 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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