Name: Playbook - Lean Beef Patty - W3/D7 Pull day
Uploaded: 2023-01-03T22:05:35.631Z
Duration: 45 min
Description: W3/D7 Pull day

It was good! I was not my strongest today but I did the thing!

Sammy

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

Workout:
- Assisted pull ups 4 x 20,12,12,20
- Scapula pull ups 4 x 15
- Chin ups 4 x 5-10
- Kneeling lat pulldown 4 x 20,12,12,20
- Dumbbell side laterals 4 x 15
- Dumbbell bicep curls 4 x 15

Wrap up stretch circuit

- 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

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

Assisted pull-ups

- 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 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

- In a kneeling position 
- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Kneeling lat pulldown

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side laterals

- Hold the dumbbells with your palms facing away from you
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt bicep curls

W3/D7 Pull day

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

W1/D1 Legs (Glutes & Hamstrings)

I really like the active rest day but the 3x60min planks were rough for the first time, other then that it was great!

Octavian Vieru

W1/D2 Active rest day

Faceplanted  last rep of divebombers. Intense. Nice.

Arms are literally jello but worth it- really excited to keep going with the routines 😁

Natania

Kelli

W1/D3 Push day

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Good workout. Been so tired after starting this program. Hoping to get used to it!

Laura 

W1/D4 Legs (Glutes & Quads)

Tessa

Great workout! Had to sub the ties to bar for knee raises but still awesome 👌

Rainne

W1/D5 Extras & Accessories

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

My arms are dead. Like car-sale-inflatable-guy floppy dead. Amazing workout, and I hope to stick to it and seeing the results ᕙ(`▽´)ᕗ

Great workout! Definitely need to work on pull ups

Great! It would be helpful for some chin up alternatives though, since I’m not quite strong enough for those yet

Jessica

W1/D7 Pull day

Andrew

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Including cues to determine if we are doing things with proper form would be nice but this was overall a fantastic workout

Didn’t realize I was training to become the one man punch. 😅🥵😅

Laura

W2/D3 Push day

jassy

W2/D4 Legs (Glutes & Quads)

W2/D5 Extras & Accessories

W2/D6 Active rest day

good work out. my entire upper body is too weak for pull ups, even chin ups ☹️ going to do forearm exercises to grip the bar better

Challenging! I pushed myself to failure on a few of these sets. I feel good but v tired haha

W3/D7 Pull day

Community

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