Name: Playbook - Lean Beef Patty - W3/D7 Pull day
Uploaded: 2023-04-07T22:22:29.394Z
Duration: 45 min
Description: W3/D7 Pull day

Hi, it was more ir lees dificult. Now I have a pull up bar but I can't do a pull up yet xD

Octavian Vieru

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

W3/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

Sydney

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

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

W1/D7 Pull 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

W3/D7 Pull day

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