Name: Playbook - Christina Stephenson - Pull-up Focused Back and Biceps Workout
Uploaded: 2024-01-25T12:37:16.937Z
Duration: 70 min
Description: Pull-up Focused Back and Biceps Workout

Sheryl

Warm-up: upper body warmup (see warmup tab)

Focus: pull-up practice

Time: 70 minutes (8 minute warmup and approx 20 minutes spent on pull-ups — feel free to adjust the amount of time you spend on this).

Reps: AMRAP = as many reps as possible with a solid rest in between to allow the muscles to recover enough to pull yourself up again (120 seconds)

Modifications: band assisted pull-ups, pull-up machine, pronated inverted bodyweight row

*shoot for a modification where you can get approx 3-6 quality reps in*

Pull-ups (Pronated Grip)

Reps: 5-10R
Modifications: machine assisted pull-ups OR bodyweight row (inverted row or TRX row)

*should feel semi comfortable — not max effort*

Banded Pull-ups (Pronated Grip)

Reps: 20-18-15-12-10R (increase weight as reps decrease if appropriate)

Modifications: banded straight arm lat pushdown, dumbbell lat pullover

Cable Bar Lat Pushdown

Reps: 15-15-10-10-8R (increase weight as reps decrease if appropriate)
Modifications: supinated band lat pulldown

Floor Supinated Grip Cable Bar Lat Pulldown

Reps: 8-10R
Modifications: banded or cable high row

Machine High Row

Reps: 6-8R
Modifications: banded or cable bicep curls

Seated Bicep Curls

Reps: 15-20R *light weight + smooth reps*
Modification: pronated band pulldown OR pronated bentover dumbbell row

Pull-up Focused Back and Biceps Workout

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