Name: Playbook - Raquel Santos - Pull Day (Back/Bis/Core)
Uploaded: 2024-03-21T05:32:58.792Z
Duration: 65 min
Description: Pull Day (Back/Bis/Core)

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)

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

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

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

Pull Day (Back/Bis/Core)

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