Name: Playbook - Kyle Carillet - Pull Day | Day 2
Uploaded: 2023-10-02T00:09:28.200Z
Duration: 70 min
Description: Pull Day | Day 2

Single arm high rope row
10, 10, 10, 10

Alternating static hold pulldowns ending with dual handle use machine if needed
20, 20, 20, 20
(5 each then 10 dual)

Farmer Carries (about 30 yards)
30, 30, 30, 30 sec
Barbell Rows
12, 10, 10, 8

Incline bench straight arm pulldowns
12, 12, 12, 12
Seated high rope rows
10, 10, 10, 10

Assisted Chin ups
10, 10, 10

Dual Leaning forward cable curls
15, 15, 15

Cross body hammer Curls
16, 16, 16

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

If you have a dual cable lat pulldown we’ll use that if not there should be a machine that will work to substitute.

Pull both arms down to start then we’re going to hold one arm while the other goes up, 10 reps with these static hold then finish with 10 reps both arms.

Isolated single arm into dual cable lat pulldowns

Work these together starting with the barbell rows and immediately following with the farmer carries.  make sure to keep arms extended and shoulders pulled back when doing the farmer carries.

- 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

Higher 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

While seated on the incline bench keep your chest up and focus on the stretch of the lat at the top before pulling back down.  
When completing the rows make sure to lean forward slightly and keep your neck neutral while feeling the squeeze in your middle back.

- Press your back into an incline bench
- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Incline cable rope straight arm pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

seated cable high rope row

- 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 (optional)

- Grip handles with your palms up, arms turned out just beside your hips
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- 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

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

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