Name: Playbook - Taylor Mei - Phase 2/Day 2: Back & Arms
Uploaded: 2024-04-30T14:15:58.313Z
Duration: 60 min
Description: Phase 2/Day 2: Back & Arms

Haaaaaard! But I know it will make my pull ups much better!

candice

Morning Protocol: 
20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age 

Warmup: 
+ 8 min. cycle or stair master 
+ Cat & Camels x 5 (each position) 
+ Light banded lat pulldowns x 15 
+ Light banded pull apart x 15 
+ DB internal external rotation x 8 (each side) 

Workout: 

Superset: 
+Pull ups: 4 x 8-10
+DB bent over rear delt flies: 4 x 12-15

Superset: 
+ Lat Pulldown (wide): 2 x 12-15 / 2 x 10-12 
+ DB Bent Over Rows: 4 x 10-12

+Lat Pulldowns (narrow): 4 x 10-12 rest pause, 2-3 more reps 

Superset: 
+BB Bent over rows (underhand): 2 x 12-15/ 2 x 8-10;  12-15 moderate weight, 10-12 heavy weight 
+Pull up Negatives: 4 x 3-5;  Slow 5 second count negative 

Triset: 
+Seated Hammer Curls: 4 x 15-20
+DB Skull Crushers: 4 x 15-20 
+Standing Bicep Curls: 4 x 15-20 

Cool Down: 
15 minutes cycle/incline walk 
Light stretching/foam rolling to finish

20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age

20 mins of fasted cardio @ 60% max heart rate

Incline Treadmill Walk

Morning Protocol

Warmup: 
+ 8 min. cycle or stair master 
+ Cat & Camels x 5 (each position) 
+ Light banded lat pulldowns x 15 
+ Light banded pull apart x 15 
+ DB internal external rotation x 8 (each side)

Stairmaster

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

- Pull the band down keeping your elbows close to your body
- Pause at the bottom engaging your lats

Banded Lat Pulldown

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

Light DB Internal & External Shoulder Rotation

Warm Up

+Pull ups: 4 x 8-10; Full range of motion - use band or machine if needed 
+DB bent over rear delt flies: 4 x 12-15

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

*Full range of motion - use band or machine if needed*

Pull-ups

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

Superset

+ Lat Pulldown (wide): 2 x 12-15 / 2 x 10-12:
* First two sets, moderate weight; Last two sets; heavy weight 

+ DB Bent Over Rows: 4 x 10-12; 1 second pause at the top, picking a moderate weight

- 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 (wide)

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

*Completing 10-12 reps at a heavy weight, rest 10 seconds and then compete 2-3 more reps*

Lat Pulldown (narrow grip)

+BB Bent over rows (underhand): 2 x 12-15/ 2 x 8-10: 
12-15 moderate weight, 10-12 heavy weight 

+Pull up Negatives: 4 x 3-5 
weighted or just bodyweight

- Hinge at the hips to lean forward, gripping the bar underhand 
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

BB Bent Over Rows (underhand)

* these can also be UN weighted using just your bodyweight*

Weighted Pull Up Negatives

+Hammer Curls: 4 x 15-20
+DB Skull Crushers: 4 x 15-20 
+Standing Bicep Curls: 4 x 15-20

Hammer Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB Skull Crushers

Standing Bicep Curl

Triset

15 minutes cycle/incline walk 
Light stretching/foam rolling to finish

Foam Roll Lats

Cool Down

Phase 2/Day 2: Back & Arms

Is there a word for both enjoyable and hard? Either way, really like this phase. I was too excited and started after 3 weeks of phase 1. But feel really good on this phase! Excited to try the other workouts

Phase 2/Day 1: Quad & Glute Dominant

Phase 2/Day 3: REST DAY!

All good but I deffo need to get my own cushion for bridges 😅

Phase 2/Day 4: Hamstring & Glute Dominant

Kamila

Phase 2/Day 5: Chest & Shoulders

Phase 2/Day 6: Cardio & Core

Workout love. I feel my legs hard🙈♥️

Aleksandra

Extra spicy! My fav type, a lot of volume so went lighter for the first try but definitely think I can go heavier especially for the bridges and goblet squats

Phase 2/Day 2: Back & Arms

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