Name: Playbook - Tire Trained - PULL: Back + Biceps + Lower Abs
Uploaded: 2024-04-03T03:25:50.407Z
Duration: 60 min
Description: PULL: Back + Biceps + Lower Abs

Megan

- Hold the bar with your palms facing away from you and hands about shoulder width apart
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- 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

Conventional Deadlift

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Sit on the floor with hands behind you and a weight plate on your shins
- Extend the legs out and start with the upper body lower to the ground
- Tuck the knees and bring the upper body forward
- Repeat for reps or time

Weighted Knee Tucks

SS #1: Biceps + Lower Abs

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended
- Be sure to select a weight based on number of target reps
- The last two reps should be DIFFICULT but possible with good form

Cable Bicep Curls

- Sit with legs extended and dumbbell(s) by the feet
- Keep both feet on one side of the dumbbell(s)
- Rest weight on hands behind the body
- Kick over the dumbbell(s) with both feet st the same time and back to starting position without feet touching the ground 
- The upper body should move up and down with the feet
- Left + Right = 1 rep

Dumbbell Kickover

SS #2: Biceps + Lower Abs

PULL: Back + Biceps + Lower Abs

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

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

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)

100 Rep Upper Body

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

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

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

PULL: Back + Biceps + Lower Abs

Community

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