Name: Playbook - Raquel Santos - Pull Day (Back/Bis/Core)
Uploaded: 2024-03-21T05:32:58.834Z
Duration: 65 min
Description: Pull Day (Back/Bis/Core)

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)

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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