Name: Playbook - Ben Chidiebele - W2/D2 Pull
Uploaded: 2021-09-27T20:59:29.185Z
Duration: 60 min
Description: W2/D2 Pull

Stephen Stroud

- Machine rows 4 x 8-12 (last set drop set)
- Pullups 4 x 10 (modify w/ assisted or pulldowns)
- Chest supported DB rows 3 x 10
- High H.S. rows 3 x 10
- Rear delt fly machine 3 x 10
- Back extensions 3 x 10
- Straight bar cable curl 4 x 12-15
- Waiter curl 4 x 12-15

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

Machine row

- Hold the bar with your palms facing away from you
- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest supported DB row

- Press your chest against the pad
- Pull the handles down and back
- Engaging your lats and mid back as you pull
- Release back to starting position

High hammer strength row

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine rear delt fly (rev pec deck)

- 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 bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Cable curls (straight bar)

- Hold dumbbell in both hands 
- Start with your elbows at 90 degrees
- Lift up towards your shoulders
- Lower down to start and repeat

Waiter curl

W2/D2 Pull

Demetrius

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...

Greg

W1/D3 Legs

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

W1/D4 Push

Miguel

W1/D5 Pull

Barley could do the planks at the end but amazing workout

Khalil

W1/D6 Legs

Good workout need some abs and core in there though

Joseph Brown

W2/D1 Push

Thank you for the work out now ima struggle to use the toilet 😂😂

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

Jackson

W3/D1 Push

No improvement im just slowly getting back too it

W3/D2 Pull

My legs might fall off but hell of a workout

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

wont be able to walk but good leg day 😂

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

First six week program done! excited to do it all again

W2/D2 Pull

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