Name: Playbook - Chris Hatton - W4/D1
Uploaded: 2021-11-09T16:23:32.456Z
Duration: 45 min
Description: W4/D1

Bobby Witcher

That Friday back and biceps 💪🏾🤟🏾

Hands just outside of shoulder width apart, grip the bar with an overhand grip. Focusing on keeping your chest up and shoulders down, focusing on pulling from your elbows and back and not your wrists.

Warm up: Pull ups neutral grip overhand (No Failure)

Hands shoulder width apart, grip the bar with an underhand grip. Focusing on keeping your chest up and shoulders down, focusing on pulling from your elbows and back and not your wrists.

Chin ups underhand (Weighted)

Shoulders down chest up, elbows tucked in

Cable pull downs

Shoulders down elbows tucked in, keep your chest up and core tight throughout

Barbell bent over rows underhand grip

Chest up, shoulders down and elbows tucked in.

Seated Row

Slight bend in the arms shoulders down and chest up.

Cable straight arm pull downs rope attachment

Head above the bench shoulders down and keep the elbows tucked in

Incline bench DB row

Start in the hammer position to get maximum stretch on the biceps, as they raise up transition into open wrist to get maximum squeeze in the biceps. Keep the elbows tucked in and shoulders back and down. Head and Chest up

DB Bicep curls

Elbows tucked in and shoulders back, full range of movement and squeeze the bicep at the top

DB Open wrist bicep curls

W4/D1

W1/D1

W1/D2

🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️🙌🏾

🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️

W1/D3

🏋🏾‍♂️🏋🏾‍♂️🏋🏾‍♂️

W1/D4

I’m always reminded why I love this workout 💪🏾💪🏾🙌🏾🙌🏾

W1/D5

Another great chest and triceps workout done 👍🏾

W2/D1

W2/D2

🏃🏾‍♂️🏃🏾‍♂️🏃🏾‍♂️😅

Man that ab hold!!!😅😅😅😅killer

W2/D3

Karim

W2/D4

This is the only workout that has made any noticeable gains in my shoulders🙌🏾

W4/D1

Community

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