Name: Playbook - Raquel Santos - Aquarius Pull Day 3 (Back/Bis/Core)
Uploaded: 2023-02-26T01:13:10.113Z
Duration: 70 min
Description: Aquarius Pull Day 3 (Back/Bis/Core)

Tues 2/7/23

1️⃣ Superset
- Pull up - 5x5
- Hanging toes to bar or knee tucks - 5x6-8

2️⃣ Triset
- Hollow hold DB pullover - 4x8-10
- Barbell curl - 4x8-10
- Landmine meadows row - 4x8-10 each side

3️⃣ Triset
- 1.5 rep Straight arm lat pulldowns (supinated grip into pronated grip) - 3x8 supinated grip into 8 pronated grip
- Seated single arm neutral grip pulldown - 3x12 each side 
- Hammer spider curls - 3x15 (5s hold on first and last reps)

Optional Back/Booty/Core Finisher: 
3-5 rounds 
- Reverse crunches x15
- DB RDL row to curtsy lunge x8 each side (16 total)
- B-stance DB hip thrust x12-15 each side

Pull ups (bodyweight, assisted, or weighted)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

*weight optional

Hanging knee tucks

Superset 1

Hollow hold dumbbell pullover

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Landmine Meadows row

Triset

1.5 rep straight arm lat pulldown (supinated to pronated)

Seated single arm neutral grip pulldown

Hammer spider curls

Aquarius Pull Day 3 (Back/Bis/Core)

W3: Shoulders & Arms

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

CHEST/SHOULDERS/TRIS (Gym)

BACK & BIS (Gym)

SHOULDERS & ARMS (Gym)

UPPER BODY PUSH (Chest/Shoulders/Tris)

UPPER BODY PULL

UPPER BODY PUSH (Home or Gym)

UPPER BODY PULL (Back/Rear Delts/Bis)

UPPER PUSH (Chest/Shoulders/Tris)

UPPER PULL (Back/Rear Delts/Bis)

CHEST/SHOULDERS/TRIS (GYM)

BACK/SHOULDERS/BIS (GYM)

UPPER BODY (HOME)

DELTS & BIS (GYM)

UPPER BODY PUSH (At-Home Friendly)

UPPER BODY FOCUSED (At-Home Friendly)

DELTS & TRIS

UPPER BODY MOBILITY WARM UP/ACTIVATION

DELTS & ARMS

Delts & Arms (tricep focused)

Upper Push (Chesticles/Shoulders/Tris)

Push Day (Chest/Shoulders/Tris) 3/1/23

Pull Day (Back/Bis/Core) 2/28/23

Back/Chest/Core

Back & Shoulders

BACK & SHOULDERS

Chest & Shoulders

Back & Core

Back Day

Back Day 2

30 Min At Home Shoulders & Arms

SHOULDERS & ARMS 💪

HOTEL GYM PULL DAY (Back & Bis)

HOTEL GYM PUSH DAY (Chest, Shoulders, & Tris)

Kate Spaschak 

PUSH DAY (CHEST/SHOULDERS/TRIS)

PULL DAY (BACK/REAR DELTS/BIS)

Awesome workout and downloading for later

Denise

Aquarius Pull Day 3 (Back/Bis/Core)

More workouts from Raquel Santos