Name: Playbook - Damien Patrick - W1/D1
Uploaded: 2022-01-07T21:40:48.533Z
Duration: 60 min
Description: W1/D1

Clark and Chrissie

Good pump. I always enjoy pairing back and biceps because of the secondary movements that tire you out through the entire workout.

Glade

Alex

Leonardo

Troy Brock

Felix

Loved this great exercises easy to follow and the timer perfect!!! 
First day down 😀

Rebecca

Great do you have some good isolated excercises for biceps?

Bill

I never felt lats and other muscle groups in my back worked so hard in my life. Insane pump and wow I am going to get a big and wide back with this workout. So great!

Johannes

First day. Stupid pump! 
I took it light on some because I’m not used to them but I will increase in time

Josh

Gerald Gray 

Great way to start off the week! Easy to follow and love the timer!! Ready to kick butt!!

Mark

It was great. Needed a little change in my workout

Luka

-INCREASE WEIGHT ON LOWER REPS
-IF YOU DON'T NEED THE FULL REST PERIOD THEN DON'T TAKE IT

REGULAR OR ASSISTED PULL-UPS

INCLINE DUMBBELL ROW

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

BARBELL ROW

DUMBBELL LAT PULL-OVER

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

WIDE GRIP LAT PULLDOWN

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

INCLINE DUMBBELL HAMMER CURLS

CABLE CLOSE GRIP CURL

W1/D1

Trey

Jimmy Nordén

W1/D2

W1/D3

W1/D4

W1/D5

Back now has a 6 Pack.
Call me 6 Pack Back!

W2/D1

W2/D2

Starting to enjoy my legs great pump champ

W2/D3

W2/D4

💪💪💪💪🦾🦾🦾🦾💪🦾💪🦾💪🦾👊✊👍🤘

W2/D5

W3/D1

Great. Hard to get started but zoned in quickly

Make sure the correct exercise matches what the video shows.  You have incline chest flys listed as the exercise but the video shows incline chest press

W1/D1

Community

More workouts from Damien Patrick