Name: Playbook - Ben Chidiebele - W5/D2 Pull
Uploaded: 2021-09-27T21:03:24.689Z
Duration: 60 min
Description: W5/D2 Pull

- Close grip lat pulldowns 4 x 10
- Wide grip cable rows 4 x 10
- Straight arm pulldowns 3 x 10

Superset:
- Single arm DB rows 3 x 10 (each side)
- DB rear delt raises  3 x 10

- DB shrugs 3 x 10
- Alt hammer curls 3 x 10 (each side)
- Concentration curls 3 x 10 (each side)
- Preacher curls 3 x 10

- 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

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable 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)

- Single arm DB rows 3 x 10 (each side)
- DB rear delt raises  3 x 10

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

DB single arm row

- Start with DB in each hand
- Lean your chest forward
- Raise DB up keeping a slight bend in the elbow

DB rear delt raises

Superset

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

DB shrugs

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

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

Preacher curl

W5/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

W5/D2 Pull

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