Name: Playbook - Big Esa - W7/D1 PULL DAY: BACK & BICEPS
Uploaded: 2023-03-21T19:09:02.347Z
Duration: 110 min
Description: W7/D1 PULL DAY: BACK & BICEPS

Welcome to WEEK 7. 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 LAST TWO SETS. 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 [2X DROP SET]

[DROP SET ON THE LAST TWO SETS. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown [2x DROP SETS]

- 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

SUPERSET

- 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

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

Dumbbell incline bicep curls

- 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

- Grab the cable attachment just above shoulder height 
- Position arm straight to the side with palms facing the ceiling 
- Curl the weight, returning to the starting position slowly 
- Keep your core tight

High standing bicep curls (single arm)

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

Lying toe touches

W7/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

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

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.

Haris khan

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

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!

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 😀

Shafie

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!

W7/D1 PULL DAY: BACK & BICEPS

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