Name: Playbook - Kyle Carillet - Pull Day
Uploaded: 2023-08-31T21:57:22.434Z
Duration: 65 min
Description: Pull Day

Sean Ryan

Courtney

Michelle

Warm up:
Reverse leaning forward flys
15, 12, 10

Kneeling dual handle underhand pulldowns 
10, 10, 8, 8

Machine single arm lat pulldowns
12, 10, 10, 8

Barbell rows
10, 10, 10, 10

Lat pulldowns 
12, 12, 10, 10 drop 20

Rope straight arm pulldowns 
10, 10, 10, 10, 10 
High rope rows
10, 10, 10, 10, 10

Preacher curls 1 & 1/2 reps
10, 10, 10 
Hammer curls 
15, 15, 15

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

Leaning forward underhand Cable reverse flies

Using the cable attachment for a lat pulldown, attach 2 single handles and grab with an over hand position then sit into a kneeling position letting your lats stretch as much as possible then rotate your arms as you pull down into an underhand row and squeeze.

Kneeling dual handle high row

-sitting sideways on the bench using only one arm to pull down.

Single arm machine lat pulldown

- 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

- 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

- 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

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

Superset

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Elbows supported Dumbbell hammer curl

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

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 🔥

Matias

Chest

Michael

Blake

Going to be hard to brush my teeth tonight!

Pull Day

Community

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