Name: Playbook - Kyle Carillet - Pull Day | Day 2
Uploaded: 2023-09-17T16:10:27.718Z
Duration: 65 min
Description: Pull Day | Day 2

Angie

Anytime I get in a fitness slump...I come back to this app. 5 🌟

Rizzo

Sean Ryan

Michele

Pull Day

Single arm underhand lat pulldowns 
10, 10, 10, 10

Chest supported neutral rows
12, 10, 8, 6
Bent over dumbbell flys
15, 15, 15, 15

Wide grip Lat pulldowns
12, 12, 10, 10

Kneeling rope high row with squeeze 
10, 10, 10, 10
Rope straight arm pulldowns 
10, 10, 10, 10

Crossbody hammer curls
(Break it up however you want with minimal rest, drop weight as needed)
60 reps

Seated incline static curls
7, 7, 7, 7
Chest supported hammer curls
12, 12, 12, 12

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

Starting with our neutral chest supported row then jumping right into those reverse flts

- 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 neutral grip row

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders and back

Seated reverse back dumbbell flies

Back dumbbell superset

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide grip Lat pulldown

Take your time with these and focus on the stretch and squeeze of each rep! Preforming those straight arm pulldowns then right into those high rope rows then taking a rest and repeating

- 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

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

Rope superset

(Break these up however is best but remember it’s minimal rest on these, start heavier then drop weight as needed)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells across your body to a 90 degrees engaging your bicep as you curl

Crossbody Dumbbell hammer curl

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 | 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

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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