Name: Playbook - Chloe Trca - Upper body | PULL
Uploaded: 2022-09-19T18:01:47.690Z
Duration: 60 min
Description: Upper body | PULL

Hannah Polinske

I was wondering why you include conventional deadlifts on arm days ? Thank you ! Love your new program!

sophia 

You’ll need the following 
- cable machine (rope accessory) 
- barbell 
- dumbbells

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

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

Behind the head lat pulldown

- Pull keeping your elbow close to your body
- Engage your lat as you pull

Single arm seated row

- 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 #1

You’ll need the following 
- cable rope accessory

- 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

- Place cable at top notch 
- grip the cable with outside arm 
- pull out to parallel to shoulder 

Complete listed reps per arm

Single arm rear cable fly

Superset #2

- 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

Upper body | PULL

Full Body

#4 upper body | PULL

#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.

Upper body | PULL

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