Name: Playbook - Kyle Carillet - Pull Day | Tuesday | 8/30
Uploaded: 2023-03-04T14:16:59.193Z
Duration: 65 min
Description: Pull Day | Tuesday | 8/30

Work was great. Like the tempo. Let hope the body feels it tomorrow

John

Angie

I had to skip one of the moves because I could not find a way to do it at my gym, but overall I was able to complete most of it and it was a good workout!

Ashton

First day back to the gym after a couple crazy work months and some back troubles. Couldn’t ask for a better day in the gym. Thank you. Looking forward to tomorrow workout.

Ryan St James

Pull Day

Kneeling Lat pull downs 
(Slow negatives)
12, 10, 10, 8

Underhand pulldowns
12, 10, 10, 8

Rack pulls/or deadlifts
10, 10, 8, 6

Incline straight arm pulldown
15, 15, 10, 10
Chest supported rope row
15, 15, 15, 10

Close grip row With handles 
12, 10, 10, 8
Single arm cable row
10, 10, 10, 10

Superset:
Static hold dumbbell curls
7, 7, 7, 7

Straight bar curls 
12, 12, 12, 12
Hammer curls
15, 15, 15, 15

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@Kylecarillet

*Big focus here is that slow 2-3 second negative stretch and slight pause at the top, take your time with these and make the reps count!

Just like a normal lat pull down here but we are in a kneeling position with the cable set as high as possible. This is going to give a slight change in range of motion and allow more of a stretch in the lats.

Kneeling lat pulldown (2-3 second negative)

- 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

*A rack pull is essentially the top half of a dead lift which takes the risk of the lower back out with a big focus still on the back.

Bar just above knee, using a standard grip aligned with the outside of your hips.

Barbell rack pull/or deadlift/scale with barbell rows

Take these nice and slow focusing on the squeeze!

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

Rope incline straight arm pulldown

- With your chest supported on an incline bench
- Pull the rope attachment to your hips
- Squeeze your shoulder blades at the bottom and release slowly

Incline supported rope row

Back rope superset

Take your time with both of these exercises. Slower negative and a big emphasis on the squeeze.

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

Standing with a big lean forward use the cable to preform a single arm row.
These are going to allow a greater stretch and squeeze. Take your time and isolate that lat.

Standing cable single arm row

Pull superset

Sitting on an incline bench using a low to moderate weight. Curl dumbbells up and squeeze the biceps as hard as you can for 3-4 seconds then into a 3-4 second negative

Seated static hold dumbbell curls

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls (slow)

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Pull Day | Tuesday | 8/30

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