Name: Playbook - Kyle Carillet - PULL | Day 2
Uploaded: 2023-12-25T04:44:44.484Z
Duration: 65 min
Description: PULL | Day 2

Any recommendations for mods on cable rows when no incline bench available?

Deanna

Pull 

With all exercises. Set 1 will be warm up, 2-3rd will be working set then 4th will be a back down (drop weight squeeze like crazy)

Kneeling single arm row 
Wide grip lat pulldowns 
Chest supported dumbbell rows
Rope overhead pulldowns 
Seated rope high row 
Dumbbells chest supported spider curls
Dumbbells chest supported hammer curls

Using 1 handle on the seated cable station, put a pad down at the end of the bench and go down to one knee. This is going to allow a bigger range of motion and stretch in your lat. we are going to stretch forward as much as we feel comfortable with and drive that elbow back towards your hip and give a big squeeze in the same side of your lat.

Kneeling single arm cable row

- 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

- 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

Dumbbell chest supported row (elbows out)

Staring with our rope pullovers then jumping around and knocking those seated row out

- Press your back into an incline bench
- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Incline cable rope straight arm pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

seated cable high rope row

Rope back Superset

Using that incline bench starting with our dumbbell spider curls then directly into our hammer curls

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

- With chest supported on a 45 degree bench 
- Hold dumbbells with palms facing the center of your body
- Curl dumbbell towards shoulders 
- Pause at the top then lower under control
- Switch arms and repeat

Chest supported hammer curls

Dumbbell bicep superset 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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