Name: Playbook - Ben Chidiebele - W3/D2 Pull
Uploaded: 2021-09-27T21:00:36.944Z
Duration: 60 min
Description: W3/D2 Pull

Joseph Brown

Jackson

No improvement im just slowly getting back too it

Greg

- Pullups 3 x 8-12 (modify w/assisted or pulldowns)
- Close grip pulldowns 3 x 8-12
- BB bent over rows 3 x 8-12
- Close grip cable rows 3 x 8-12
- Rear delt machine flies 3 x 10
- DB shrugs 3 x 8-12
- Preacher curls 3 x 10
- BB reverse grip curls 3 x 10

- 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

- 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

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close grip cable 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)

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

DB shrugs

- 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

W3/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...

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

W2/D1 Push

Stephen Stroud

W2/D2 Pull

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

W3/D1 Push

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

W3/D2 Pull

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