Name: Playbook - Lean Beef Patty - W44 - Pull
Uploaded: 2024-04-19T19:10:57.367Z
Duration: 60 min
Description: W44 - Pull

Chest supported row
Neutral grip pull-ups
Single arm db row 
Lat pulldowns 
Cross body curls 
Db alt hammer curls

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull ups

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single arm dumbbell row

- 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

Lat pulldown

- Holding the dumbbells at your sides
- Curl the dumbbell up and across your body toward the opposite shoulder
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell across body curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell toward your shoulder
- Pause at the top then lower under control  
- Switch arms and repeat

Dumbbell alt hammer curls

W44 - Pull

Week 46 - Stretching & Core

Week 46 - Legs

Week 46  - Pull

Week 46 -Push

W45  - Pull

W45 -Push

W45 - Stretching & Core

W45 - Legs

W44 - Legs

W44 - Stretching & Mobility

W44 - Push

Rayna

W43 - Legs

W43 - Stretching & Core

W43 - Pull

Great workout, as usual. I’m noticing that I’m getting stronger! Feels good.

Isaiah

W43 - Push

W42 - Legs

I love this app so much better than before! I have only done one workout day so far and hoping for variety

Meladee

W42- Push

W42 - Pull

W42 - Stretching & Mobility

W41 - Mobility

W41 - Legs

W41- Pull

Paige

W41 - Push

W40- Pull

lost about a week to a trip I was made to go on, but I'll still keep going on.

Melanie

W40 - Push

W40 - Legs

W40 - Stretching & Core

W39 - Pull

W39 - Legs

W39 -Push

W39 - Stretching & Core

girl i popped and stretched so well, i feel so ready for my class

Destiny

W38 - Stretching & Mobility

W38 - Legs

W38- Push

W38 - Pull

W37 - Push

More glute focused leg day pls, but awesome workout

W37 - Legs

W37 - Stretching & Core

W37- Pull

W36 - Legs

W36 - Pull

W36 - Push

W36 - Mobility

Great! Thank you for the awesome workout!

Robin Casner

W35 -Push

W35 - Stretching & Core

W35 - Legs

W35  - Pull

W34 - Push

Aaron

W34 - Pull

W44 - Pull

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