Name: Playbook - Raquel Santos - Pull Day (Back/Bis/Core) 2/28/23
Uploaded: 2023-03-01T21:57:04.049Z
Duration: 65 min
Description: Pull Day (Back/Bis/Core) 2/28/23

Tues 2/28/23

1️⃣ Superset
- Barbell deadlift - 5x5 (1-2 warm up sets before working sets)
- Chin up - 5xtil failure 

2️⃣ Superset
- Double cable chest supported lat pulldown - 4x12,10,8,8
- Kneeling single arm lat pulldown- 4x10-12 each side

3️⃣ Cable straight bar bicep curls - 3-4x25 

4️⃣ Superset 
- Cable motorcycle row - 3x12
- Single arm concentration curl - 3x8 each side

5️⃣ Core finisher: hanging knee tucks - 2x25
*modification: reverse crunches

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Deadlifts & Chin Ups

Double cable chest supported lat pulldown

Kneeling single arm lat pulldown

Cable Lats Superset

Cable straight bar bicep curls

Cable motorcycle rows

Single arm concentration curls

Rows & Curls

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

Hanging knee tucks

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

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

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

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

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