Name: Playbook - Chloe Trca - #4 upper body | PULL
Uploaded: 2024-03-19T22:21:32.316Z
Duration: 60 min
Description: #4 upper body | PULL

You’ll need the following 
- barbell rack 
- pull-up bar 
- cable machine 
- straight bar cable attachment 
- back extension platform 
- ez bar 
- pec fly machine 
- dumbbells

- 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

- 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 
- 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 #1

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

Reverse single arm cable curl

Straight bar cable upright pull

Superset #2

You’ll need the following 
- back extension romain chair  
- ez bar

+ add a weight (holding a plate) for extra difficulty

Back hyperextension

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

EZ bar curls

Superset #3

- 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

- 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

More workouts from Chloe Trca