Name: Playbook - Kyle Carillet - Pull Day | Day 1
Uploaded: 2023-09-17T16:10:27.618Z
Duration: 70 min
Description: Pull Day | Day 1

Diego

Great pump! Learning to slow down and focus on the squeeze!

Angie

Pull Day

Single arm kneeling high row
Reps per arm
12, 10, 8, 6

Chest supported T-bar rows
(Moving up in weight each set)
14, 12, 10, 8

Machine low row seated or standing
(Reps per side)
12, 10, 8, 6

Lat station reverse pull downs 
12, 12, 12, 12

Rope Straight arm pulldowns 
10, 10, 10, 10
Kneeling rope high rows
10, 10, 10, 10

Resistance band chin-ups 
(Use a bigger band if needed or just jump up and complete the negative if these are challenging)
10, 10, 10

Zotterman curls
10, 10, 10, 10

Using the lat attachment side of the cable machine, kneel on a Matt and use a single handle attachment.
Using a underhand grip to pull just below your chest and get a good squeeze in your lat then letting your arm rotate to an a overhand position as you let your back stretch as high as possible.

Kneeling single arm row (high)

- 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

*You can use this machine as intended and it will work but I find to stand up slightly and brace yourself on the seat and machine will allow a greater stretch and contraction in that single lat we are working, give it a shot!

- 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 low row *half standing

- Hold the handles with your palms facing you
- As you pull the handles down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand dual grip lat pulldown

After completing the rope rows, using as heavy weight as possible go straight into straight arm pulldowns( last set is a drop set so hit your 12 reps lower weight and pump out 20 more)

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

Rope superset

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups/assisted

- Standing with a neutral spine, hold a dumbbell in each hand. 
- curl each dumbbell up keeping your elbows at your sides. 
- at the top of the curl rotate your wrists till palms face down and then curl down

Zotterman curls

Pull Day | Day 1

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

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 1

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