Name: Playbook - Kyle Carillet - Pull Day | Tuesday | 10/4
Uploaded: 2023-09-17T16:10:27.270Z
Duration: 70 min
Description: Pull Day | Tuesday | 10/4

James

Grae

Super bicep pump on the last 3 exercises. Solid!

Seth

Pull Day

Warm up:
Reverse flys 
20, 20, 20

Underhand lat pulldown
12, 10, 8, 8
Assisted neutral grip pull-up 
8, 8, 8, 8

Wide grip seated row
12, 12, 12, 12

Superset:
Kneeling high rope row
(Only 1-2 reps left in the tank)
12, 12, 10, 10, 8 
Rope straight arm pulldown
12, 12, 12, 12 drop 20

Single arm kneeling row
12, 10, 8, 6

Laying rope upright row
10, 10, 10, 10 drop 10

Superset:
Reverse ez-bar curls
12, 12, 12, 12
Wide ez-bar curls
12, 12, 12, 12

Preacher 1 & 1/2 reps 
10, 10, 10, 10

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies (warm up)

Using a wide underhand drip for the lat pull downs then going straight into the neutral grip pull-ups. You can go bodyweight or assisted.

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

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

Hammer grip Assisted pull-ups

Pull superset

- 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

After completing the rope rows, using as heavy weight as possible go straight into straight arm pulldowns( last set is a drop set so hit your 12 reps lower weight and pump out 20 more)

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

- 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

Rope superset

You can do these seated as well but kneeling behind the bench gives us that extra stretch, reps on here are per side!

Kneeling single arm cable row

*last set is a drop set so hit your 10 reps then lower weight and hit 10 more!

These can also be done standing up regular on a cable machine. Here we are trying to isolate the traps more than Delts so focus on squeezing those traps at the top as much as possible!

Using the seated cable row platform we are going to hit an upright row. Elbows flared up and out up to just about head level.

Laying upright rope rows

Hit your reverse curls then go directly into your wide underhand grip curls.

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- 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)

Bicep superset

* Using a seated machine preacher curl.
Bring bar all the way up with elbows pressed against the pad and squeeze then lower half way down and bring back up into a nice squeeze then we will go all the way down and complete a full rep. That’s 1 rep then repeat till 10

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls 1 & 1/2 reps

Pull Day | Tuesday | 10/4

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 | Tuesday | 10/4

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