Name: Playbook - Raquel Santos - UPPER PULL (Back/Rear Delts/Bis)
Uploaded: 2024-03-21T05:32:59.125Z
Duration: 70 min
Description: UPPER PULL (Back/Rear Delts/Bis)

UPPER PULL (Back/Rear Delts/Bis)
11.17.23

*For the drop sets, you’re aiming to drop your weight by 20-40% on each drop. For example, if you started with 50 lbs, then the next drop would be between 30-40 lbs. 

1.Superset:
- Assisted chin up - 4x6-8
- Mountain climbers - 4x45s

2.Superset:
- Single arm supinated grip lat pulldown - 4x8,6,4,4 reps each side
- Wide grip straight arm pulldown - 4x12-15

3.Superset:
- Chest supported reverse flyes (drop set) - 3x10-12, drop 10-15
- Band pull apart - 3x20-30

4.Superset:
- One arm dumbbell bent over row - 3x8-10 each side
- Flat bench deadbug pullover - 3x20 total

5.Superset: 
- Cable rope curl (drop set) - 3x30 (10 reps, drop 10 reps, drop 10 reps)
- EZ bar curl - 3x10-12

Assisted chin up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Superset

4x8,6,4,4 reps each side 
*Aim to increase weight by a little on each set

Single arm lat pulldown

Wide grip straight arm pulldown

Chest supported back flyes

Band pull apart

One arm bent over row

Flat bench Deadbug pullover

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope curl (drop set) - 3x30 (10 reps, drop 10 reps, drop 10 reps)

Cable rope hammer curls (drop sets)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

UPPER PULL (Back/Rear Delts/Bis)

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)

UPPER PULL (Back/Rear Delts/Bis)

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