Name: Playbook - Coach Rox - UPPER BODY PULL
Uploaded: 2022-04-18T03:44:34.053Z
Duration: 45 min
Description: UPPER BODY PULL

Elizabeth Castro

Arms were feeling it from yesterday, felt good! Spicy!

Jonni Hill

UPPER BODY PULL!

1A  BB Bent over Row 12-10-8-8 (Increase weight each set. Should be challenging to get the last 2 reps of every set)
1B  Cable Face Pulls 4x12
NOTE: Perform both back to back

2A Wide Grip Lat Pulldown 3x12
2B Underhand Lat Pull Down 3x10
NOTE: Perform both back to back. Really challenge yourself to go heavy here. 

3A Chest Supported Cable Row 3x10-12
3B Incline Straight-arm Pullover 3x8-10
NOTE: Perform both back to back with same incline 

4A Incline Wide DB Row 3x12
4B Incline W Press 3x8-10 (Start bodyweight and add load as needed)
4C Reverse DB Fly 3x12
NOTE: Perform all three back to back before rest. Keep the bench at the same incline for all three.

- 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 barbell row

- Using the rope attachment 
- Elbows parallel to the floor and thumbs facing behind you
- Keep your core tight
- Pull cable toward your forehead
- Return in a controlled manner and repeat

Cable face pulls

Superset

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest supported Cable row

- With your back on an incline bench hold the rope in both hands and arms fully extended
- Pull rope from full extension towards your ribs
- Slow and controlled return to starting position

Incline cable rope pullover

- Set the bench at 45 degrees 
- Row dumbbells wide so your elbows are at a 90 degree angle and your palms are facing back
- Keep your core tight and stay flat on the bench

Wide Dumbbell incline bench rows

- Place the bench at 45 degree angle
- Keep your core tight and chest slightly lifted
- Bring your arms into a W position
- Press them as high as you can over head
- Return to start position

Incline W Press

- 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

UPPER BODY PULL

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