Name: Playbook - Janet Calderon - W3/D2 Pull Day
Uploaded: 2024-01-02T12:08:53.941Z
Duration: 60 min
Description: W3/D2 Pull Day

Cheryl

I finally love my upper body days 😍🔥🥵

Yasmin

Joanne Carrillo

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Assisted Pull Ups

- 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 bac

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

Superset 1

Set an incline bench at 45 degrees.
Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
Slowly reverse the move, and repeat for reps.

Chest Supported Row

Sit on an incline bench with a dumbbell in each hand, holding them at arm’s length. Try keeping your elbows close to your torso and rotate the palms of your hands until they are facing forward. This is your starting position.
Keep your upper arm stationary and curl the weights forward while contracting the biceps as you breathe out. Make sure that only the forearms are moving. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
Slowly begin to bring the dumbbells back to starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Incline Bicep Curls

Superset 2

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

W3/D2 Pull Day

Latesha

Jessica

Tiffany

W1/D1 Glutes

Crystal

Jeannie

The description of 2 workout videos did not match what was shown in the video. A bit confusing to learn the form and technique.

Jennifer

W1/D2 Pull Day

Awesome, your workouts are giving me my confidence back

Julissa

W1/D3 Quads & Glutes

Olivia

W1/D4 Push Day

Struggled with the  leg extension machine so ended up doing a regular barbell hip thrust!

Evelyn Swiderski

Lexus

W1/D5 Glutes & Hams

W2/D1 Glutes

Another ☝️!!(Dj Khalid voice 🗣) 💪🏾

W2/D2 pull day

W2/D3 Quads & Glutes

Girl im only halfway of this program but i am already waiting for part 2 of this! Truly loving it 😍

W3/D2 Pull Day

Community

More workouts from Janet Calderon