Name: Playbook - Raquel Santos - UPPER BODY PULL
Uploaded: 2023-12-16T04:11:59.480Z
Duration: 75 min
Description: UPPER BODY PULL

UPPER BODY PULL
Fri 12.15.23

1. Chin ups (regular or assisted) - 5x5

2. Lat pulldown - 10x5 (with 10s rest in between)

3. Superset: 
- Single arm bent over rear delt cable flyes - 3x10-12 each side
- Cross cable rear delt flyes (1 & 1/4 reps) - 3x15 

4. Close grip seated row - 5x10,8,6,4,10 (increase weight for sets 2,3,4 then go back to appropriate weight for last set of 10)

5. Superset: 
- Seated zottman curls - 4x10
- Hammer strength (plated machine) single arm rows - 4x8-12 each side

6. Triset: 
- High cable rope curls - 3x20
- Face pulls - 3x20
- Cable rope straight arm Pulldowns - 3x20

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

Chin ups

- 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

Single arm bent over rear delt cable flyes

Cross cable rear delt flyes (1 & 1/4 reps)

Superset

Increase weight for sets 2,3,4 then go back to appropriate weight for last set of 10

Close grip seated row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Seated dumbbell zottman curl

Hammer strength (plated machine) single arm rows

High cable rope curls

- Squeeze your shoulder blades together then pull the cable towards your face

Cable face pulls

- 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

Triset

UPPER BODY PULL

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 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

UPPER BODY PULL

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