Name: Playbook - Taylor Mei - W4/D3
Uploaded: 2024-04-01T13:08:27.007Z
Duration: 45 min
Description: W4/D3

Day 3:  

Superset 1:  
- Assisted pull-ups 1 x 15  
- Assisted pull-ups 5 x 8  

Superset 2:  
- Lat pulldown (wide) 3 x 15  
- Cable rows 3 x 12  

Superset 3:  
- Cable face pulls 3 x 15  
- Cable SA lateral raises 3 x 12 (each side)

Superset 4:  
- Jumping pull-ups 3 x 8  
- Static chin-up hold 3 x 10 seconds

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

Assisted Pull-Ups

- Lat pulldown (wide) 3 x 15  
- Cable rows 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)

- Keep your chest up and hips squared to the machine
- Row the handles back toward your body, engaging your back 
- Extend your arms, lowering the weight back to starting position with control

Cable Rows

Superset 2

- Cable face pulls 3 x 15  
- Cable SA lateral raises 3 x 12 (each side)

- Pull the cable towards your face with elbows flared outward

Cable Face Pulls

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

- 12 reps each side

Cable SA Lateral Raises

Superset 3

- Jumping pull-ups 3 x 8  
- Static chin-up hold 3 x 10 seconds

- Jump up, grab the bar 
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
- Drop down to the floor and repeat

Jumping Pull-up

- 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
- Hold at the top

Chin-up Static Hold

Superset 4

W4/D3

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

Saleha

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

Hannah

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

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.

W4/D3

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