Name: Playbook - Kyle Carillet - Pull Day | Day 2
Uploaded: 2023-09-17T16:10:27.591Z
Duration: 70 min
Description: Pull Day | Day 2

Sean Ryan

Michele

Just don’t have a row equipment at my gym.

Ryan

Alex Peto

Pull Day

Single arm barbell row
(Reps per side)
10, 10, 10

Seated wide grip lat pulldowns 
14, 12, 10, 8
Underhand grip seated pulldowns 
10, 10, 10, 10

Bent over barbell rows
10, 10, 8, 8
Farmer carry’s 
1, 1, 1, 1

Seated rope rows 
(One set drop weight as needed)
50 reps 

Standing leaning forward reverse flys
15, 15, 15

Chest supported dumbbell spider curls
10, 10, 10, 10
Chest supported hammer curls 
12, 12, 12, 12

- secure a barbell into a corner.
- stand parallel to the barbell. With a slight bend in the knees and back straight at a 90’ angle, grip the barbell behind the weights. 
- Support yourself using your opposite arm. 
- Row barbell to your hip while retracting your shoulder back and then back down.

Barbell single arm row

Jumping into a solid superset to start things off, get 1-2 sets as a warm up then jump right into those wide lat pulldowns then switch grips and back at those underhand grip pulldowns

- 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

- 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

Wide Underhand grip lat pulldown

Lat pull-down superset

Big heavier superset here with those bent over rows then jumping right into those heavy farmer carry’s

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

Superset

- With a close grip 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 close grip cable row

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Finishing those biceps off on this stellar push day! Take your time with these make sure and focus on the squeeze on both the dumbbell spider curls and hammer curls!

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider 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

Dumbbell bicep superset finisher 🔥

Pull Day | Day 2

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 | Day 2

Community

More workouts from Kyle Carillet