Name: Playbook - Tire Trained - PULL DAY (Back + Biceps)
Uploaded: 2024-04-03T03:25:50.691Z
Duration: 45 min
Description: PULL DAY (Back + Biceps)

1. Deadlifts

2A. Rope Seated Cable High Row
2B. Bicep Curl 21’s

3A. Close-Grip Landmine Row
3B. Face Pulls

4A. Cable Crossover
4B. Single Arm DB Row

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Rope Seated Cable High Row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up to the halfway point of the rep with the forearm parallel to the ground, engaging your biceps. This is the bottom half of the move
- Lower with a controlled motion
- Complete 7 bottom half reps, 7 top half reps, and 7 full range reps

Bicep Curl 21’s

PULL SS #1

- 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

Close-Grip Landmine Row

- Pull the cable towards your face with elbows flared outward
- Keep your shoulders down away from the ears and keep the shoulder blades retracted

Face Pulls

PULL SS #2

- Select a lighter weight for this move
- Hold a cable in each hand at the ball. Cross the arms over and hold the left ball in the right hand and the right ball in the left hand
- Keep the arms straight and shoulders down away from the ears
- Pull the arms apart so each arm is directly to the sides of the body

Cable Crossovers

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

PULL SS #3

PULL DAY (Back + Biceps)

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)

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 DAY (Back + Biceps)

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