Name: Playbook - Lean Beef Patty - W1/D7 Pull day
Uploaded: 2023-04-07T22:22:29.338Z
Duration: 45 min
Description: W1/D7 Pull day

Octavian Vieru

So difficult I didn't have a bar so I used weights instead to act like my body I only got 2/3 of the way and can't move lol. Love this work out routine

Sydney

I've started doing wrist warm-up and it helped to do exercises better.

Done what I could, had to use a band for the pull-ups, little hard

Denver

Couldn't do the suggested reps yet, did sets of 5 on the pull ups and chin ups and 10s on the scapula pullups. Felt like a great workout!

Cullen

Awesome Patty! In the summer I will have one year of following this program.

Sometimes I do these exercises because I like it. Just do it.

It is so great to have whole back trained! Completly different from doing few pulls up at open gym when coming back from work.

Warm up 5-10 minutes (this could be a walk or a light jog and the warm up circuit) 

Workout:
- Scapula pull up 4 x 15
- Pull ups 4 x 5-10
- Chin ups 4 x 5-10
- Lying towel row 4 x 25
- Towel pulldown 4 x 25
- Lying body lift 4 x 15
- Doorway rows 4 x 20 

Wrap up

- Shoulder rolls 60 sec (30 sec each direction)
- Standing arm circles 60 sec (30 sec each direction)
- Prone arm raises 60 sec
- Standing side to side twists 60 sec

- Standing with feet under your hips
- Maintaining your arms at your sides 
- Roll your shoulders front to back and back to front

Shoulder rolls

- Standing with your arm out to a T
- Circle your arms from front to back then from back to front

Standing arm circles

- Lying face down with arms extended overhead 
- Lift and lower your arms moving them back each time
- Once they are at your sides reverse your arm lifts moving them forward to starting position

Prone arm raises

- Standing with your arms out to a T
- Twist your body from side to side

Standing side to side twists

Upper body warm up circuit

- Grip bar slightly wider than shoulder width
- From a straight arm hang, slightly pull up and push shoulder blades down toward your back pocket

Scapula pull ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Chin ups

- Lying face down with your arms extended overhead holding a towel 
- Pull the towel in toward your upper chest 
- Extended your arms back out

Lying towel row

- Hold a towel overhead 
- Pull the towel down engaging your lats
- Extend your arms back up overhead

Towel pulldown

- From a reverse elbow plank position 
- Lift and lower your body engaging your core

Lying body lifts

- Using a door frame pull your body toward the doorway engaging your lats
- Lower back with control

Doorway rows

W1/D7 Pull day

Oh man! I am a beginner and I am extremely tired but I sweated my a$$ off! 🥵🥵🥵I’ve tried different workout routines but this one definitely made my heart pumping! I loved it! 💟🫶🏻

Mina Sandate

Day one! I've always seen your stuff and decided to try it out. 1st day and ass is kicked already.

Brad

Mikki

W1/D1 Legs

Money

Challenging but also good kinda rest day!

Brielle

W1/D2 Active rest day

Edmundo

W1/D3 Push day

my legs didn’t work before im not sure how im still making it

Ethan

maybe add weight recommendations for those who have dumbells and barbells at home! i dont want to overwork my muscles and make them smaller so maybe some help in weights and adjusted reps

lauren

W1/D4 Legs

Wasn’t ready for the pistols and the toe to bars, but hoping one day!!

Chris

I took a few days off bc I fell into a pretty bad mental state; however, I. am. back. I am back. The last one was difficult. I had to improvise. I am not comfortable working out in my house, but I am looking forward to a gym membership Feb 3rd. Thanks Patty. You’re so strong >< Hopefully I can be too

Renee

Hard and had to modify a bit but hopefully it had the same effects as it would normally, thanks again Patty :)

Tima

W1/D5 Extras & Accessories

The optional core workout was tough, but I feel great!

My core is dead ugh but i feel my muscles growing

Feeling a bit stronger. I liked how the stretches made me feel! This was a reassuring workout for me. Thanks Patty

W1/D6 Active rest day

Had to reduce the sets to 2 after the 3 exercise but managed to finish!

Ryan

Christina

This workout has been challenging but i feel really accomplished after each day! I'm an absolute beginner but having a guide like this is helping a lot to pull through :)

CurryCoatl

W2/D1 Legs

Didn't know if the second elbows to knees was purposely there to do again or accidental so I skipped it lol

This exercise are REALLY ACTIVE REST DAY 🔥🥵

Daniel

W2/D2 Active rest day

Couldn't do it all today so I'm kind of disappointed in myself, and I once again had to
 modifiy a bit, I hope you can make workouts for beginners and ones who don't have the strength to do a push up or anything, good day :)

I was able to do way more than last week! I’m so proud of myself:)

Jake

Did the push ups on angle the std in 45 and the military at -aprox 65. I DID THE PIKE ONE WUJUUU the ricep I use the bench I couldn’t do this one again and also the other complicated push ups. BUT DID MORE EXERCISES THAN LAST PUSH DAY!!! I’m happy

W1/D7 Pull day

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