Name: Playbook - Kyle Carillet - PULL | Day 2
Uploaded: 2023-10-15T23:57:01.455Z
Duration: 70 min
Description: PULL | Day 2

Sean Ryan

PULL

Bent Over Barbell Row 4 sets of 10
Bodyweight Hyperextensions 4 sets of 10 (no failure)

Seated machine Row (overhand grip) 2 sets of 10, one Cluster Set - 6 sets of 4 reps with only 10 seconds between mini sets - use same weight as your top set of 10, but drop the weight mid set  if necessary.

Wide Grip Pulldowns 2 sets of 10 then one cluster set

Single Arm Lat Pulldowns (elbows infront of body) 3 sets of 10 per arm

Preacher Curls 4 sets of 10
Dumbbell Hammer Curls 4 sets of 10

Starting with our bent over rows then right into our hyperextensions

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Place the pads to hip level and stand with feet shoulder width apart. 
- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Starter superset

Seated machine Row (overhand grip) 2 sets of 10, one Cluster Set - 6 sets of 4 reps with only 10 seconds between mini sets - use same weight as your top set of 10, but drop the weight mid set  if necessary.

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row (wide grip) *read notes

Wide grip lat pulldowns(overhand grip) 2 sets of 10, one Cluster Set - 6 sets of 4 reps with only 10 seconds between mini sets - use same weight as your top set of 10, but drop the weight mid set  if necessary.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide grip Lat pulldown *read notes

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm lat pulldown

Starting off with our preacher curls then directly into those dual arm hammer curls!

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl (DB’s can also be used)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Bicep finisher 🔥

PULL | Day 2

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

PULL | Day 2

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