Name: Playbook - Kyle Carillet - Pull Day | 3/7
Uploaded: 2023-09-17T16:10:27.542Z
Duration: 70 min
Description: Pull Day | 3/7

Sean Ryan

Pull day 

Kneeling Lat pull downs 
(Slow negatives)
12, 10, 10, 8

Underhand rows from cable station
12, 10, 10, 8

Rack pulls/or deadlifts
(Get 1-3 warm up sets in here before working weight)
10, 10, 8, 6

straight arm pulldown 3-4 second negative 
12, 10, 8, F

Close grip row With V-bar
12, 10, 10, 8

Single arm cable row
10, 10, 10, 10

Superset:
Static hold dumbbell curls
7, 7, 7, 7
Chest supported hammer curls
12, 12, 12, 12

*Big focus here is that slow 2-3 second negative stretch and slight pause at the top, take your time with these and make the reps count!

Just like a normal lat pull down here but we are in a kneeling position with the cable set as high as possible. This is going to give a slight change in range of motion and allow more of a stretch in the lats.

Kneeling lat pulldown (2-3 second negative)

Using the cable row station you can do these normally seated or in this variation stand towards the back and lean forward and this is going to allow a greater range of motion and activation in our lats!

Underhand grip wider bent over cable row

*A rack pull is essentially the top half of a dead lift which takes the risk of the lower back out with a big focus still on the back.

Bar just above knee, using a standard grip aligned with the outside of your hips.

Barbell rack pull/or deadlift/scale with barbell rows

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

straight arm pulldown 3-4 second negative

- Grip the V-bar with a neutral grip
- Place one foot forward on the seat for leverage 
- Pull the V-bar back toward your upper chest 
- Return the V-bar to starting position with control

Standing close grip row - from lat pulldown station

Here we are just focusing on a single arm pulldown to really keep those lats fired up. You can do these with a cable or any kind of lat machine. 

We are just focusing on a big stretch and squeeze here, take your time with these and really work on those contractions!

Single arm machine or cable pulldown

Ending the day with a fun superset here nice and slow on these reps with big squeezes! We will hit both sets then rest!

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

- 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

Bicep finisher🔥

Pull Day | 3/7

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

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 | 3/7

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