Name: Playbook - Ben Chidiebele - W1/D5 Pull
Uploaded: 2021-09-27T20:58:51.538Z
Duration: 60 min
Description: W1/D5 Pull

Demetrius

Greg

Miguel

Alex

been seeing results since day 1. goated 🏋🏽🐐🐐

Khalil

- Bent over BB rows 4 x 6
- Close grip pulldowns 4 x 8-12
- Machine rows 3 x 8-12
- Straight arm pulldowns 3 x 8-12
- BB shrugs 3 x 12-15
- Cable face pulls 3 x 12-15
- Preacher curls 3 x 10
- Reverse EZ-bar curls 3 x 10
- Rope hammer curls 3 x 10

- Hold the bar with your palms facing you
- Hinge forward at the hips
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell bent over row (HEAVY)

- Grab attachment with neutral grip
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Close grip lat pulldown

- Pull handles back towards your ribs
- Engage your back
- Slowly return to start and repeat

Machine 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)

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

Barbell shrugs

- Pull the cable towards your face with elbows flared outward

Face pulls

- As you curl up engage your biceps
- Lower with a slow controlled movement

Preacher curl

- Hold bar with palms facing down
- Lift the bar up towards your shoulders
- Lower the bar to starting and repeat

Barbell reverse curl

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable hammer curl (rope)

W1/D5 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

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

Kadin

Ronin

W1/D2 Pull

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/D5 Pull

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