Name: Playbook - Big Esa - W1/D1 PULL DAY: BACK & BICEPS
Uploaded: 2023-03-21T19:09:02.180Z
Duration: 100 min
Description: W1/D1 PULL DAY: BACK & BICEPS

It was good but i need to practice more cuz i just started but thanks for the help

Mustafa Adel

Junayd

Just got done with my first workout in Ramadan coach, loving it big time!

Ramiz

Hamaas

Did my first workout today. Feels great. Thanks for exposing me to different setups of training.

Shamir

Assalamwalaykum big esa, i just had my pull workout the pump was insane👍🏻

Bilal Mayat

This was one of the best sessions I’ve ever had in gym. Thank you bro and keep the work.

Fichel

Very good brother Allah protect you inshallah

Zhjzk

Workout felt different. Wasn’t my best workout ever, mind was off but it’s been a while I didn’t feel that good post workout! Can’t wait for tomorrow 💪

Skender

Masha’Allah just completed the workout, much needed push 🔥🔥🔥⚔️

Imthiaz

Started the New Year with a BANG. Restarted the training programme for the new year, alhamdulilah good as always. Looking forward to the V2 Programme

Haris khan

MANSOOR

Hell of a work out! Can’t wait for tomorrow! Let’s get it! 🤌🏽

FELIX

Great Workout! Looking forward to the next one

Sofian

اللّهُـمَّ بارِكْ this workout was beneficial Alhamdullilah. Was exhausted by the reverse grip bicep curls.

Sarosh

Zakariya

Ismail

Fathi

As-Salāmu ‘Alaykum Wa Rahmatullāhi Wa Barakātuh. Alhamdulillāh amazing work out, may Allāh bless you akhi

Khalid

Intense workout. Gym was not that great but still got most of it done💪🏼

Mostafa

That workout was insane Alhamdulilah, it really tested my limits.. to be honest I haven’t had a workout of this intensity in ages! Feeling great afterwards 💪🏼

One of the hardest and most effective workout I've done in a while, was really able to push myself and haver a killer workout, and I've followed many programs and this one is the most simple & hardest session so far.

Shafie

Challenging as it was, but what a session it was. Pump felt amazing. Its just the start as my strength ain't the best but I'm sure it will pick up the pace as I get these exercises done routinely. Brilliant plan so far! Jzk Esa 🤲🏽

Alhamdulillah. Killer workout definitely had to push myself harder than I ever had before 🤲🏿

Isaiah

You’ll begin your week of training with a back + bicep workout 💪🏾

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Lower slowly until you arms are fully extended

Pull-up

- Pull the cable towards your face with elbows flared outward

Face pulls

Warm Up

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Pull down towards the top of your chest 
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown [DROP SET]

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row [DROP SET]

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

- 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

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Grab bar with palms facing towards the floor
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Straight bar cable reverse grip bicep curls

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Weighted decline sit up

W1/D1 PULL DAY: BACK & BICEPS

Again I’m thankful for having founding your workout program. Today was also a very good session. Right now my chest and triceps are bumped up.

Can I adjust the e rest times especially for the compound lifts up to 2 mins?

Abdullah

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Like the last two times this session was also one of the best leg session I’ve ever had.

W1/D3 QUAD FOCUSED LEG DAY

King Faysal

Boom, third workout of the year smashed 💪🏼

W1/D4 UPPER BODY

First week of training in the new year done alhamdulilah. Cant wait for the new programmes.

First week of the second month complete alhamdulilah! Feeling stronger than ever before.

W1/D5 LOWER BODY

Sahil

Restarted my second month of the training programme from week 2 last night, couldn’t train for a few weeks - but we back & feeling strong once again. Alhamdulilah. ‏جزاك الله خيرا Esa

W2/D1 PULL DAY: BACK & BICEPS

Muhammed

W2/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Alhamdulilah fantastic as always!Feeling myself get stronger and absolutely loving it (accidentally pressed 4 stars instead of 5)

Great Workout on to next one inshallah☝🏽

W2/D3 QUAD FOCUSED LEG DAY

Probably the most challenging workout yet! Wow, really enjoyed it. Alhamdulilah

W2/D4 UPPER BODY

2 weeks finished alhamdulilah! Lovely programme, jazakallah khair esa! 2 more weeks to go!

W2/D5 LOWER BODY

W3/D1 PULL DAY: BACK & BICEPS

Completed this yesterday! Forgot to mark as complete, nevertheless brilliant workout alhamdulilah

Hard work 💪 Really pushing my self harder every session, My body is sore everyday 😫 really progressing well and not only feel it but look like it too 😀

W3/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Started my Friday morning with this solid leg session, loved it.. I surpassed what I thought I was capable of alhamdulilah

W3/D3 QUAD FOCUSED LEG DAY

Anass

Nearly done with week 3! Started my Saturday morning off with a banging workout alhamdulilah.

W3/D4 UPPER BODY

Hell of a session. Was unable to finish the session since back was aching a lot, skipped Romanian deadlifts. Also figured out a major mistake I’ve been doing, half reps for leg press 😢😭😭, really disappointed in myself 😢😢

Week 3 complete alhamdulilah! On to week 4 😆

W3/D5 LOWER BODY

Alhamdulilah! Started week 4 with a BANG! Let’s go!

W4/D1 PULL DAY: BACK & BICEPS

ALHAMDULILAH! FINAL PUSH DAY, AND I HIT A PR! SO GLAD ALHAMDULILAH

Good session 👌 managed to hit 110 on bench with ease & no spotter and that's a massive improvement for me, I use to struggle at 90kg due to shoulder issues from rugby. But my brother Esa really helped me out and pushed me further with this program and I'm so happy with my improvement wouldn't of been able to do it without my brother 💪☝️

W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

W4/D3 QUAD FOCUSED LEG DAY

Alhamdulilah as always! Beautiful workout, finishing off this programme with a BANG

W4/D4 UPPER BODY

Alhamdulilah! Week 4 & the last week COMPLETE! What a great programme subhanallah… hit many new PR’s and seen so much progress, very proud of myself and big thanks to Esa for making this. May Allah reward Esa tremendously ameen!

W1/D1 PULL DAY: BACK & BICEPS

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