Name: Playbook - Tire Trained - PULL: Back + Biceps + Hamstrings
Uploaded: 2024-04-03T03:25:50.655Z
Duration: 60 min
Description: PULL: Back + Biceps + Hamstrings

Welcome to PULL DAY!

Todays training session will target the following muscle groups:

- Back
- Biceps
- Hamstrings

Part #1 (Compound):
1. Deadlifts

Part #2 (Accessory):
2A. Seated Pull-Ups
2B. Neutral-Grip Landmine Row
2C. Dumbbell Bicep Curls
2D. RDL

Have fun and GET STRONG!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

COMPOUND: Conventional Deadlift

- Sit on the ground with the barbell set on your rack a full arm’s length up
- Grab the bar overhand with hands slightly outside of shoulder width apart
- Pull the shoulder blades together and pull shoulders down away from the ears
- Engage the lats
- Pull the body up until the chin comes to the bar
- Slowly lower down to the starting position

ACCESSORY: Seated Pull-Ups

- Prepare a landmine setup
- Stand inside the bar with one foot on each side
- Bend at the hips to take a neutral grip on the v-grip handle with palms facing in
- Ensure that your back remains flat
- Inhale and brace the core as you complete the movement
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position and release the breath
- Repeat

ACCESSORY: Close-Grip Landmine Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

ACCESSORY: Dumbbell Bicep Curls

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

ACCESSORY: Romanian Deadlifts (RDL)

PULL: Back + Biceps + Hamstrings

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Megan

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

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PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

PULL: Back + Biceps + Hamstrings

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