Name: Playbook - Kyle Carillet - Pull Day | Day 2
Uploaded: 2024-01-22T01:00:29.154Z
Duration: 70 min
Description: Pull Day | Day 2

Angie

YES! That was awesome!! Awesome pull day!

Dustin Penner

Cieran

Chelsea

Toasted! Remember if you end this workout not feeling it. Make sure your last 2 sets are challenging on each set. Like Hard! We wanna feel each rep and make the mind muscle connection 💥 let’s kill this week!

Kyle

Underhand barbell rows

Assisted pull ups wide

Wide grip lat pulldowns 

Chest supported dumbbell rows

Laying rope face pulls

Alternating dumbbell curls 
Leaning back TRX bicep curls

- With palms facing your body 
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Underhand Bent over barbell rows

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- 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

- 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 row (elbows out-heavy last 2 sets)

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable laying rope high face pull

Starting with our alternating curls then jumping into those trx curls to really get those biceps fired up!

- 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

*use a barbell rack on a higher setting or smith machine if you don’t have trx bands. 

Using the trx bands preform standing leaning back curls, take your time and control your movement and squeeze with these!

Trx standing bicep curls

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 🔥

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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