Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:32.158Z
Duration: 45 min
Description: #4 upper body | PULL

You’ll need the following 
- pull up bar/ assisted pull-up machine 
- barbell rack 
- lat pulldown bar / machine 
- cable machine 
- cable rope attachment
- a bench 
- dumbbells
- long resistance band

You’ll need the following 
- pull up bar

- 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

Superset #1

- 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

Barbell row superset

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

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

- Squeeze your shoulders then pull the cable behind head

Behind head Cable 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 #3

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

Reverse incline dumbbell curl

Superset #4

You’ll need the following 
- resistance band 
- dumbbells

- 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

- 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 #5

#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

More workouts from Chloe Trca