Name: Playbook - Chloe Trca - Upper body | PULL
Uploaded: 2022-09-19T18:02:20.710Z
Duration: 60 min
Description: Upper body | PULL

best pull day i’ve had in awhile!! THANK YOU 🤩

Celine

You’ll need the following 
- barbell 
- rack

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over pronated 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

-  starting on your knees 
- use the arm closest to the cable, grip handle and pull down with a slight angle into your side

Single arm cable pull down

You’ll need the following 
- dumbbells 
- bench

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

Superset #1

You’ll need the following 
- seated fly machine 
- resistance band

- 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 #2

- hold dumbbells at an isometric position hold at a 90 degree 
- complete a dumbbell curl with one arm while other arm is in an isometric hold 
- switch arms 

Complete 2 X 5 each arm per set

Single arm isomeric dumbbell curl

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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