Name: Playbook - Ben Chidiebele - W2/D5 Pull
Uploaded: 2021-09-27T20:59:53.919Z
Duration: 60 min
Description: W2/D5 Pull

Greg

Stephen Stroud

Miguel

- Wide grip lat pulldown 4 x 8-12
- BB underhand grip bent over rows 4 x 8-12
- Straight arm pulldown 4 x 10
- Machine rows 4 x 10
- DB shrugs 3 x 10
- Face pulls 3 x 10
- Single arm cable curl 4 x 10 (each side)
- DB hammer curls 3 x 10 (drop set all sets)

- 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

- Bend over at 45 degrees 
- Hold the barbell with palms facing up
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Barbell underhand grip bent over 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)

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

Machine row

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

DB shrugs

- Pull the cable towards your face with elbows flared outward

Face pulls

- Curl the cable handle up toward your shoulder 
- Lower with control

Cable single arm curl

- 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

W2/D5 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...

W1/D3 Legs

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

W2/D5 Pull

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