Name: Playbook - Big Esa - W3/D1 PULL DAY: BACK & BICEPS
Uploaded: 2023-03-21T19:09:02.253Z
Duration: 110 min
Description: W3/D1 PULL DAY: BACK & BICEPS

Fichel

Sofian

Haris khan

Alhamdulilah as always, starting off the new week with a solid workout

ALHAMDULILAH! Loving it Esa, Jazakallah Khair. 3rd week has begun and wow, every week seeing improvements alhamdulilah. What a great investment 🤲🏼

WELL DONE FOR COMPLETING WEEK TWO AND WELCOME TO WEEK THREE!
You’ll begin your week of training with a back + bicep workout 💪🏾

As the weeks progress, workouts will become more and more challenging.

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

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

[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

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls [DROP SET]

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 [DROP SET]

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

W3/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.

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 💪🏼

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

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

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

Zakariya

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!

W3/D1 PULL DAY: BACK & BICEPS

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