Name: Playbook - Ben Chidiebele - W6/D5 Pull
Uploaded: 2021-09-27T21:05:03.432Z
Duration: 60 min
Description: W6/D5 Pull

Joseph Brown

- Single arm DB row 4 x 8-12 (each side)
- Close grip lat pulldown 4 x 8-12
- Wide grip cable row 4 x 10
- Straight arm pulldown 4 x 10
- Face pulls 3 x 8-12
- BB shrugs 3 x 8-12
- Rope cable hammer curls 3 x 10
- Incline DB curls 3 x 10
- Reverse grip BB curls 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

- 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)

- 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

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable hammer curl (rope)

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curl

- Hold bar with palms facing down
- Lift the bar up towards your shoulders
- Lower the bar to starting and repeat

Barbell reverse curl

W6/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

W6/D5 Pull

Community

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