Name: Playbook - Ben Chidiebele - W5/D5 Pull
Uploaded: 2021-09-27T21:04:08.214Z
Duration: 60 min
Description: W5/D5 Pull

- BB bent over row 4 x 6-8 (HEAVY)
- Pull-ups (assisted if needed) 4 x 10
- Shotgun row 3 x 10 (each side)
- Close grip lat pulldown 3 x 10
- Face pulls 3 x 8-12
- BB shrugs 3 x 8-12
- Standing DB curl + twist 4 x 10
- Reverse grip cable straight bar curl 4 x 10

- 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 (HEAVY)

- 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 (use assisted if needed)

- With a staggered stance and a single handle from a low pulley
- Row the handle back engaging your lats 
- Lower back to starting position

Shotgun Row

- 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

- Pull the cable towards your face with elbows flared outward

Face pulls

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

Barbell shrugs

- Curl the dumbbells up
- Twist your arms so palms face down 
- Twist back up and lower the dumbbells

DB curl & twist

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Cable reverse curl (straight bar)

W5/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...

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

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

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/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

W5/D5 Pull

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