Name: Playbook - Raquel Santos - Pull Day (Back/Bis/Core) 4
Uploaded: 2023-02-26T01:13:10.121Z
Duration: 65 min
Description: Pull Day (Back/Bis/Core) 4

Tues 2/14/23
Happy Valentine’s Day! ❤️‍🔥

1️⃣ Barbell deadlift - 5x5 (1-2 warm up sets before working sets)

2️⃣ Chin up - 4xtil failure 

3️⃣ Superset
- Lat pulldown (mid grip) - 4x10-12
- Seated cable row - 4x10-12

4️⃣ Superset 
- Single arm straight arm pulldown - 3x12-15 each side 
- Single arm cable hammer curl (facing away from cables) - 3x8-10 each side 

5️⃣ Superset
- Preacher curls (reverse grip + regular grip) - 4x10 (5 each grip), 16 (8 each grip), 20 (10 each grip), 24 (12 each grip)
-  reverse crunches - 4x12-15

- 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

Lat pulldown (mid grip)

Close grip seated row

Superset 1

Single arm straight arm pulldown

Single arm cable hammer curl (facing away from cables)

Superset 2

4x10 (5 each grip), 16 (8 each grip), 20 (10 each grip), 24 (12 each grip)

Preacher curls (reverse grip + regular grip)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Superset 3

Pull Day (Back/Bis/Core) 4

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

Pull Day (Back/Bis/Core) 4

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