Name: Playbook - Ben Chidiebele - W4/D2 Pull
Uploaded: 2021-09-27T21:02:08.391Z
Duration: 60 min
Description: W4/D2 Pull

- BB bent over rows 4 x 10
- Lat pulldown machine 4 x 10
- Chest supported DB rows 3 x 10
- Chin ups 3 x 10
- DB shrugs 3 x 15
- Rear delt rasies 3 x 15
- DB hammer curls 4 x 8-12
- Cable curls 4 x 8-12 (drop set all sets)

- 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

- 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

- 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

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- 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

- 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

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

Cable curls (straight bar)

W4/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

W4/D2 Pull

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