Name: Playbook - Kyle Carillet - PULL | Day 2
Uploaded: 2023-12-11T01:44:25.312Z
Duration: 70 min
Description: PULL | Day 2

Chelsea

PULL

Single arm row (your favorite) 
12, 10, 8

Super set:
Slightly higher barbell bent over rows 
14, 12, 10, 8
Inverted bodyweight rows
8, 8, 6, 6

Seated dual cable rows (heavy)
14, 12, 10, 8

Superset:
Underhand grip lat pulldowns 
14, 12, 10, 8
Kneeling straight arm pulldowns 
10, 10, 10, 10

Bent over single arm T-bar row
15, 15, 15

Superset:
Preacher curls
14, 12, 10, F
Single arm isolated curls
10, 10, 10, 10

Focus on a big stretch and full range of motion

Single arm cable row

Starting off with our heavier bent over rows then jumping under the bar for some inverted body weight rows

- 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

Option 1: legs straight out (harder)
Option 2: knees Ben and feet down (easier)

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row - underhand grip

Row Superset

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated dual cable row *last set drop set

Nice medium to wide grip on these underhand grip pulldowns then we are stacking these with kneeling straight arm pulldowns, nice and slow on these, freaking squeeze!

- 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

Kneeling on a pad, preform straight arm pulldowns, this is going to give a bigger strength and different squeeze. So take your time and make each rep work for it!

Kneeling straight arm pulldown

Lat superset

Bent over, keeping a neutral spine, full range of motion and driving through at the end

Bent over single arm T-Bar row

Starting with our heavier preacher curls then dropping weight to preform a elbow supported isolated single arm curl

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

Machine preacher curl

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Standing Isolated Single arm curl

Bicep superset

PULL | Day 2

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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