Name: Playbook - Big Esa - W2/D1 PULL DAY: BACK & BICEPS
Uploaded: 2023-03-21T19:09:02.212Z
Duration: 110 min
Description: W2/D1 PULL DAY: BACK & BICEPS

Sahil

Imthiaz

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

Haris khan

Zakariya

Second week into the programme and loving it alhamdulilah! Seeing improvements in my strength and seeing muscle growth alhamdulilah.

2 week in and really enjoying pushing myself to my limit. 💪

Shafie

WELL DONE FOR COMPLETING WEEK ONE. Welcome to Week 2. You’ll begin your week of training with a back + bicep workout. 

Workouts within Week Two of the powerbuilding programme will include more exercises & adjustments to reps and sets.

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

- 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
- Lower the dumbbell back down

Dumbbell chest supported row

- 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

W2/D1 PULL DAY: BACK & BICEPS

Junayd

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

Ramiz

Hamaas

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.

Fichel

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

Abdullah

Very good chest and shoulder pump Alhamdulillah

Asif

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 💪🏼

Sofian

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

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/D1 PULL DAY: BACK & BICEPS

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