Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-05-01T12:37:19.518Z
Duration: 45 min
Description: W2/D2

Saleha

Naisha

sabrina

Just what I needed.  Thanks for a great workout! 😊 💪

Liesel

though she is tiny she is mighty 💪🏽💪🏽💪🏽

Day 2:  

Superset 1:  
- Machine assisted pull-ups 3 x 12  
- DB bent over rows 3 x 12  

Superset 2:  
- Inverted rows 3 x 10 (underhand)  
- Inverted rows 3 x 10 (overhand)  

Superset 3:  
- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

Superset 4:  
- Cable curls 3 x 15  
- DB bicep curls 3 x 15

- Machine assisted pull-ups 3 x 12  
- DB bent over rows 3 x 12

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

Assisted pull-ups

- 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

Superset 1

- Inverted rows 3 x 10 (underhand)  
- Inverted rows 3 x 10 (overhand)

-Get under an elevated bar with your legs bent and feet on the ground
-Grab the bar with your hands outside body width in an underhand position and hang from the bar
-Pull your chest to the bar performing an inverted row
-Return to the start position

Inverted Row (underhand grip)

-Get under an elevated bar with your legs bent and feet on the ground
-Grab the bar with your hands outside body width and hang from the bar
-Pull your chest to the bar performing an inverted row
-Return to the start position

Inverted Row

Superset 2

- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

- Grab the handle with your palm facing in
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lat throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

- 12 reps each side

SA Lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

- 12 reps each side

DB SA Row

Superset 3

- Cable curls 3 x 15  
- DB bicep curls 3 x 15

- Curl the attachment up toward your shoulders, engaging your biceps
- Extend your arms, lowering the weight with control

Cable bicep curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

Superset 4

W2/D2

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

Much better I saw my missing muscles which need improvment

Celeste

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

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

Hannah

W2/D1

Great progression of exercises for strengthening your lats; I have done my best set of assisted pull ups today. Really felt that my muscles have gotten stronger, so the exercise went so well!

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.

W2/D2

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