Name: Playbook - Ben Chidiebele - W1/D2 Pull
Uploaded: 2021-09-27T20:57:48.462Z
Duration: 60 min
Description: W1/D2 Pull

Demetrius

Loved it hated the legs and back on the same day bc I skipped yesterday but I’m definitely paying for it

Kadin

Ronin

Gonna feel this in morning! Work gonna be painful but good!

Greg

Miguel

Gerrell Bradley

Alex

simply put, this workout kicked my ass. crazy pump 😈

Khalil

Man I couldn’t feel my arms after the workout 😂

- Wide grip lat pulldowns 3 x 8-12
- Wide grip cable rows 3 x 8-12
- Straight arm pulldowns 3 x 8-12
- DB single arm rows 3 x 10 (each side)

Superset:
- DB shrugs 3 x 10
- DB rear delt raises 3 x 10

- Back extensions 3 x 8-12
- DB hammer curls 3 x 8-12
- BB curls 3 x 8-12

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Straight arm pulldown (rope)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

DB single arm row

- DB shrugs 3 x 10
- DB rear delt raises 3 x 10

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

DB shrugs

- Start with DB in each hand
- Lean your chest forward
- Raise DB up keeping a slight bend in the elbow

DB rear delt raises

Superset

- Weighted or bodyweight use a back extension rack 
- Maintaining a tight core and keeping your back straight 
- Lower and lift your upper body with control

Back extensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

- 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

Barbell curl

W1/D2 Pull

I’ve been following Ben for a while and finally decided to get his program, first workout done and I can’t wait to work with him more!

Braxton

Liked it so much, started a 2nd round today

Michael

W1/D1 Push

My legs are killing me!!! But great workout!!!

Apparently I haven't been working out my legs til today...

W1/D3 Legs

Couldn’t do all of the workouts bc I have a torn labrum but it’s definitely a killer workout

W1/D2 Pull

Community

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