Name: Playbook - Kyle Carillet - PULL DAY | Day 2
Uploaded: 2024-04-14T23:47:38.819Z
Duration: 70 min
Description: PULL DAY | Day 2

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

Daniel

Pull

Single arm row any variation 
10, 10, 8, 8

Wide grip lat pulldowns (heavy)
10, 10, F, F

Seated close grip rows
(Heavy first 2 sets then drop weight and squeeze last 2)
10, 10, 10, F

Chest supported dumbbell rows
10, 10, 8, 8

Straight arm pulldowns  21’s
(1st set warm up, last 3 slightly heavier focused on the squeeze the entire time)
21, 21, 21, 21

Wide ez bar curls
12, 12, 10, 10

Preacher curls 
12, 12, 10, 10

Using a single handle on the lat station.
We are going to give it a good 3-4 second negative on the way up big squeeze down, driving that shoulder blade back to squeeze our lat with a 1-2 second squeeze.

Lat station single arm high 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

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Plate loaded machine row neutral grip

- 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)

With a wider grip on a bar attached to the cable machine.
Bent over with a neutral spine.
Chest up and shoulder back to engage the lats. 
Complete 7 reps of the top half movement, 7 from the middle to bottom movement and 7 reps of the full movement!

Straight arm pulldown 21’s

Using a lite band under the feel and in your hands with the bar preform curls

Banded/regular Ez-bar curls

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

PULL DAY | Day 2

Chelsea

Marc

Push Day | Day 1

Pull Day | Day 2

Leg Day | Day 3

Arm & splash of Delts | Day 4

Chest & Back | Day 5

Leg Day Dose | Day 6

Rest Day 🍦| Day 7

PUSH DAY | Day 1

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

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

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

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

PULL | Day 2

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 | Day 2

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