Name: Playbook - Raquel Santos - PULL DAY (BACK/REAR DELTS/BIS) 1
Uploaded: 2023-12-22T05:10:15.901Z
Duration: 70 min
Description: PULL DAY (BACK/REAR DELTS/BIS) 1

1️⃣ SUPERSET
- Chin ups (assisted if needed) - 3x6
- Pull ups (assisted if needed) - 3x6

2️⃣ Lat Pulldown - 4x8, drop set on last set and go to failure 

3️⃣ CABLE ROPE GIANT SET 
- Straight arm pulldown - 3x12
- Standing low row - 3x12
- Upright row - 3x12
- Half kneeling face pulls - 3x12
- Seated high row - 3x12 

4️⃣ TRISET 
- Single arm bent over row - 4x8-10 each side
- Single arm bent over rear delt fly - 4x12 each side 
- Hyperextension DB rows - 4x12

5️⃣ SUPERSET 
- Seated hammer curls - 3x10
- Single arm concentration curl - 3x10 each side

- Chin ups (assisted if needed) - 3x6
- Pull ups (assisted if needed) - 3x6

Assisted chin up

Assisted wide grip pull up

Warm up superset

- 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

- Straight arm pulldown - 3x12
- Standing low row - 3x12
- Upright row - 3x12
- Half kneeling face pulls - 3x12
- Seated high row - 3x12

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Cable rope low row

Cable rope upright row

Half kneeling face pull

Seated high row

CABLE ROPE GIANT SET

- Single arm bent over row - 4x8-10 each side
- Single arm bent over rear delt fly - 4x12 each side 
- Hyperextension DB rows - 4x12

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

Single arm dumbbell rear delt flyes

Hyperextension dumbbell rows

TRISET

- Seated hammer curls - 3x10
- Single arm concentration curl - 3x10 each side

Seated hammer curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

PULL DAY (BACK/REAR DELTS/BIS) 1

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