Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:26.900Z
Duration: 45 min
Description: W3/D1

Saleha

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

Hurray! Everything is feeling easier! 😁

Hannah

When is it possible having the 4th week? Thanks

Lucia

Day 1:  

Superset 1:  
- Assisted pull-ups 3 x 15  
- DB iso curls 3 x 12  

Superset 2:  
- Inverted rows (wide) 3 x 10  
- DB lateral raise 3 x 15  

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

Superset 4:  
- Cable straight arm pulldowns 3 x 15  
- Cable bicep curls 3 x 15
- Cable tricep kickbacks 3 x 15 (each side)

- Machine assisted pull-ups 3 x 12  
- DB ISO Curls 3 x 12

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

Assisted pull-ups

- Hold one dumbbell mid curl position, elbow bent at 90 degrees
- Curl the opposite dumbbell towards your shoulder 
- Lower down until arm is  extended
- Repeat for time or reps
- Work both sides

DB Iso Curl

Superset 1

- Inverted rows (wide) 3 x 12  
- DB lateral raise 3 x 15

-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 Wide

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raise

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 straight arm pulldowns 3 x 15  
- Cable bicep curls 3 x 15
- Cable tricep kickbacks 3 x 15 (each side)

- 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

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

Cable Bicep Curls

- Hinge forward at the hips, holding the cable with one hand
- Keep your upper arm parallel to your back
- Extend your elbow to straighten your arm, engaging your tricep
- Bend your elbow releasing tension 
- Work both sides

- 15 reps each side

Cable SA Tricep Kickback

Superset 4

W3/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

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

Naisha

W2/D1

sabrina

W2/D2

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

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.

W3/D1

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