Name: Playbook - Kyle Carillet - Pull Day
Uploaded: 2023-08-31T21:57:22.404Z
Duration: 70 min
Description: Pull Day

Michael

Blake

Going to be hard to brush my teeth tonight!

Ryan Lindsay

Ryan St James

Pull Day

Lat pulldowns 
14, 12, 10, 8 

Kneeling rope high row with squeeze/pause
10, 10, 10, 10 

Superset:
Barbell bent over rows
12, 12, 10, 10
Assisted hammer grip pull-ups
8, 8, 8, 8

Superset:
Dumbbell pull over
10, 10, 10, 10
Cable low underhand grip row
15, 15, 15, 15

Superset:
Seated high rope face pulls from lat station 
12, 12, 12, 12
Reverse dumbbell flys
20, 20, 20, 20

Ez-bar 21’s 
7, 7, 7, 7

Rope hammer curls
(Narrow to wide)
20, 20, 20, 20, 20

- 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

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

Picking a challenging weight with barbell rows then going right into assisted hammer grip pull-ups slow and controlled

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

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

Hammer grip Assisted pull-ups

Superset

When doing the dumbbell pull over drop hips slightly to get a better stretch in the lats, if you need to scale these do straight are pulldowns. This is a superset set to after these directly into those low underhand grip rows

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Pull the attachment in towards your body with an underhand grip
- 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 underhand grip cable row

Lat superset

Big squeeze on the high rope face pulls then into your reverse flys, start with a challenging weight then drop weight as needed!

Just like a normal face pull but we are going high here focusing on more upper back and traps here. Pick a challenging weight and a neutral spine leaning back. Pull rope to your forehead and elbows go back and up squeezing those traps and upper back.

High Rope face pulls on lat station

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

Seated reverse dumbbell flies

21 reps total here, 7 at the bottom 1/2 movemen 7 at the top 1/2 and 7 of full range of movement here.

Ez-bar bicep curls 21’s

20 total reps here first 10 are close together and elbows out next take a step back rope goes wide and pull higher towards your face! 
Make these count and pick a challenging weight!

Rope hammer curls narrow to wide grip

Can be running, biking, steady walk on a treadmill! 

My favorite is a treadmill set at 3.5mph 5% incline for 20 minutes! 🔥

Steady State Cardio

Pull Day

Great. Only did the back section. Thanks you Kyle

John

Rizzo

Gosh my arms were freaking blasted by the time I got to dips and pull ups. Dealing strong…and dead.

Joab

Chest & Back

Deanna

Enjoyed, unfortunately my gym doesn't have a few of the machines or areas to do some of the movements. Great workout overall. Thank you Kyle

Back & hint of bi’s

Great chest and tris. Definitely feeling it.

Andre

Great chest pump. Can feel all the muscle fibers strengting out. Thanks you Kyle.
Happy belated birthday.

Chest & hint of tri’s

Michele

Krystal Gamino

Brutal. The tri-set with the rope cable was brutal. I’ve done CrossFit for years, and that tri-set was the earliest in the morning I’ve ever had a slice of humble pie.

Jesse

Arms/Shoulders

Sean Ryan

Loved it. Feeled the muscles with blood. Thank you Kyle

James

Back

I love these workouts because I don’t have to think about a plan every day. I just follow it!

Great work out. Lower and mid lat are pumped. Thank you Kyle.

Great. Just wish there was a way to log the weights.

Great chest work out chest is on fire 🔥

Pull Day

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