Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2024-04-01T13:08:26.662Z
Duration: 45 min
Description: W1/D1

Challenging but satisfying! Can’t wait to be able to do a fourth set!

I’ve been athletic my whole life and because of how focused this is it was tough but man I loved it! Had to go down in weight on some but I’m stoked to grow and build!

Angela

I really loved it. The supersets were like a perfect match😄

Arianna

Harder than expected.. took me longer too !

Namrita

It was a lot harder than I anticipated. That’s a good thing.

Raven

Very good!!! And strangely meditative at the same time.

Mariya Alexander

Saleha

Awesome workout.. allbare great really haha

Hayden

It was very nice to feel my back muscles especially during the cable superset

Aigerim

👌 👏🏼 Awesome! Looking forward to progressing in my pull-ups!

Celeste

Maybe a section explaining the technique of the exercise and the beginner version of it :( the row plank was difficult for me, and the second pull down felt like I was doing it wrong because my right wrist hurt

Hope

Raquel

Naisha

Taia

Ashley

Erika

Nina

Hits all the right places in all the right ways👌🏼

Jennifer

Maria Christina

Carrie

Kristen

Pallavi

It was amazing!!!! I’m so eager to learn how to do my first real pull up and this workout made me feel great!

Asma

Donjeta

Heike

Miora

One of the greatest workout ever! Enjoyed every exercise

Valentina

yangBAE

Skipped superset 3 as the machine wasn't available 😅

Effa

Kelsey

Thanks for creating a pull up progression! I've been looking for something like this for about a year! Just a girl trying to get her first pull up! I've been so close in the past, so hopefully I can get it this time! 😁

Hannah

Shroog AJ

Cristina

Ellie

Holly

My arms and lats are so dead, thank you!!

Nicole

Ingrid Kristine

Duke Il Dotto Re

Day 1:  

Superset 1:  
- Machine assisted pull-ups 3 x 12  
- Machine assisted chin-ups 3 x 12  

Superset 2:  
- TRX rows 3 x 12  
- DB SA plank rows 3 x 12 (each side)

Superset 3:  
- Lat pulldown (wide) 3 x 12  
- Lat pulldown (underhand) 3 x 12  

Superset 4:  
- Cable SA row 3 x 12 (each side)
- Cable straight arm pulldowns 3 x 15  
- Cable face pulls 3 x 15

- Machine assisted pull-ups 3 x 12  
- Machine assisted chin-ups 3 x 12

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Assisted Chin-ups

Superset 1

- TRX rows 3 x 12  
- DB SA plank rows 3 x 12 (each side)

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Work both sides

- 12 reps each side

DB SA Plank Row

Superset 2

- Lat pulldown (wide) 3 x 12  
- Lat pulldown (underhand) 3 x 12

- Pull towards the top of your chest 
- Lean back slightly as you pull down
- Engage your lats as you pull down

Lat pulldown (wide)

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your lats as you pulldown 
- Return with a controlled movement

Lat pulldown (underhand grip)

Superset 3

- Cable SA row 3 x 12 (each side)
- Cable straight arm pulldowns 3 x 15  
- Cable face pulls 3 x 15

- Keeping your core tight and hips squared to the machine
- Row the handle back toward your body, engaging your lat as you pull
- Extend your arm back out to starting position with control

- 12 reps each side

Cable SA row

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the rope down to your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Cable straight arm pulldowns

- Pull the cable towards your face with elbows flared outward

Cable face pulls

Superset 4

W1/D1

Second week , went up a couple pounds it's so hard

Damn it’s difficult but feels so good 
I love it

W1/D2

I don’t usually do upper body or core but this was just the thing to get me more motivated to focus on it!!

Maggie

W1/D3

W2/D1

sabrina

W2/D2

I have been following this program and honestly I see progress

Woot! I always feel great after these! I have been a bit tired and wasn’t able to do as many pull ups, but I’m hoping that improves. 🤞🏾😁

W2/D3

I loved how this workout felt! (There’s a typo within the body weight row super set I believe it says 15 reps but the description says 12) thanks so much!

Sophia

W3/D1

That was such a great workout I enjoyed it so much!👍

Stephanie

Leny

W3/D2

The chin ups are very tough for me especially in such close succession. Will repeat this workout next week.

Sonali

W3/D3

Super tired today, but that felt great! :)

W1/D1

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