Name: Playbook - Kyle Carillet - Pull Day | Day 2
Uploaded: 2023-09-17T16:10:27.808Z
Duration: 65 min
Description: Pull Day | Day 2

Great program 👏🏽👍🏽💪🏽🏋🏻

Erik

Sean Ryan

Chelsea

Pull Day

Single arm pull down
(Reps per side)
10, 10, 10
Close grip pulldowns 
10, 10, 10

Machine low rows
14, 12, 10, 8

Seated reverse pulldowns
12, 12, 12, 12

Seated wide grip row
12, 12, 12, 12
Straight arm pulldowns 
12, 12, 12, 12

Alternating dumbbell curls
16, 16, 16, 16

Ez-bar bicep curls 10 wide 10 narrow 
(45 seconds rest between sets)
20, 20, 20, 20, 20

Starting with our single arm lat pulldowns on each side then ending with our close grip pulldowns

- using a lat station, sit sideways and grab handle with arm on the outside. 
- back nice and straight, pull down driving your elbow to your hip engaging you lat. 
- then return to starting position and repeat.

Lat station single arm pulldown

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- slowly return back to start and repeat

Close grip pulldown

Superset

*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

Starting with our seated wide grip rows then jumping right into those straight arm pulldowns

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

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

straight arm pulldown

Back finisher superset 🔥

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Starting with 10 reps wide grip then switching to close grip for 10 more reps!

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls (wide)

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls (close grip)

Bicep superset

Pull Day | Day 2

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

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