Name: Playbook - Janet Calderon - W1/D4 Pull Day
Uploaded: 2024-01-02T12:08:52.827Z
Duration: 60 min
Description: W1/D4 Pull Day

Tyler

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Try to fail every set. Do as many as you can within the 10 rep range.
 Last 3 should be very difficult to perform.

- choose a weight where you can comfortably perform your reps 
- if you’re doing these too fast with no control, you might want to increase your weight 
- Row dumbbell to your hip while supporting yourself with opposite arm
- Retract shoulder blade

Dumbbell row

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back

Wide Grip Lat Pulldown

Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an underhand grip, your arms fully extended and your hands shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.

Underhand Pulldown

Perform both exercises back to back then break

Grab a bench and set it upright near a cable machine.

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.
Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause, then slowly release the bar back to the start.

Single arm cable lat pulldown

Stand comfortably with feet firmly placed on the floor.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow.
Hold at the top of the contraction for one second.
Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.

Cable Bicep Curl

Superset

W1/D4 Pull Day

Excited to start Round 2 of this program!

Dara

Adria

W1/D1 - Legs

Jonet Siegers

W1/D2  Push Day

Zujeiry

W1/D3 Glutes & Hamstrings

The superset of kickbacks always kick my 🍑🔥!

Kaila

W1/D5 Detail Day

W2/D1 - Legs

W2/D2:  Push Day

W2/D3 Glutes & Hamstrings

W2/D4 Pull Day

What a way to end the week with this 🍑😅workout 🥵

W2/D5 Detail Day

Those walking lunges are going to be the death of me

W3/D1 - Legs

W3/D2:  Push Day

W3/D3 Glutes & Hamstrings

W3/D4 Pull Day

W3/D5 Detail Day

Those walking lunges kill me every time! 🫶🏾😅😂

W4/D1 - Legs

W4/D2:  Push Day

W4/D3 Glutes & Hamstrings

W4/D4 Pull Day

W4/D5 Detail Day

W5/D1 - Legs

Those 6 waaaayyyyys thoooooo! 💪🏾🔥😅

😫😮‍💨😮‍💨😮‍💨that failure set!! Wow 😮

W5/D2  Push Day

Whew, those weighted abductors are no joke!😅🔥

W5/D3 Glutes & Hamstrings

W5/D4 Pull Day

The cables were a learning curve but I figured it out!

Alexis

W5/D5 Detail Day

Wooooo😮‍💨that last set !!!! 🔥🔥🔥🔥🔥

W1/D4 Pull Day

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