Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.857Z
Duration: 45 min
Description: W2/D1

Saleha

Naisha

Hannah

Done this one a few times now and I lovvveeee🔥💕

Kelsey

I am loving it! 
Where do I find all the other weeks? I know I have to repeat each of them for 3 weeks, but in the app just the 4th one is different

Lucia

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

W2/D1

Thanks feel much better in front of mr universe title

Hssan Moaminah

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

W1/D1

Celeste

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

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

W1/D2

Aigerim

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

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

Kristen

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! :)

W2/D1

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