Name: Playbook - Kyle Carillet - PULL DAY | Tuesday | 9/27
Uploaded: 2023-09-17T16:10:27.245Z
Duration: 70 min
Description: PULL DAY | Tuesday | 9/27

Rizzo

James

Angie

PULL

Neutral or close grip lat pulldown
10, 10, 10, 10
Standing neutral or close grip row
10, 10, 10, 10

Chest supported dumbbell rows
(1-2 left in the tank, weight goes up each set)
12, 10, 10, 8

Single arm dumbbell row
12, 10, 10, 8

T-bar rows
15, 12, 10, 10 drop 10


Rope face pulls
10, 10, 10
Rope rows
10, 10, 10
Rope straight arm pulldowns 
10, 10, 10

Incline seated static hold curls
7, 7, 7, 7

Rope hammer curls
(Close grip to wide grip)
20, 20, 20, 20

Big warm up super set here for the lats/middle back. We are hitting those pull downs then directly into those elevated foot rows

- Grab the bar 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 arms to return the bar to starting position

Neutral grip lat pulldown

Using the last station with a neutral grip bar, place foot on seat and pull just below your chest, then return nice and slow with a big stretch at the end and repeat

Elevated foot cable row (just below chest)

Cable superset

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows nuetral grip

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row (last set drop set)

We are stacking these 3 exercises together here! Starting with those face pulls, then row and finishing with pulldowns, take a rest and repeat! Let the burn begin!

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Kneeling rope cable face pull

Using a rope attachment as high as possible, while kneeling on a pad.
Row and squeeze just below the chest line and return with a big stretch reaching as far forward as possible then repeat

Kneeling high rope row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Big rope tri-set

Sitting on an incline bench using a low to moderate weight. Curl dumbbells up and squeeze the biceps as hard as you can for 3-4 seconds then into a 3-4 second negative

Seated static hold dumbbell curls

20 total reps here first 10 are close together and elbows out next take a step back rope goes wide and pull higher towards your face! 
Make these count and pick a challenging weight!

PULL DAY | Tuesday | 9/27

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