Name: Playbook - Damien Patrick - W3/D1
Uploaded: 2022-01-08T18:37:01.743Z
Duration: 60 min
Description: W3/D1

I love it ! 
But the first set of pull up is always my fear.

Cheng I  Matthew Lu

Bill

I added 3 sets of cleans and 4 sets of front squat after wide grip lat pull down. I could feel the front squats in my back for sure

Josh

Vincent

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

W3/D1

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?

W1/D1

Marck-Edward

Love the workouts! Thank you for the app!

Leroy

W1/D2

Note to self...don't deadlift before a TA leg day!!!

Anthony

I’ve been doing your workouts for years. I’ve purchased everything and was a little bummed out with this program. Was also looking for a new diet.

Kevin

W1/D3

Don’t like that this program doesn’t add in core. I was able to complete this lift in 48mins… plenty of time left to add a core routine.

W1/D4

Spencer

Hobby Williams

W1/D5

W2/D1

W2/D2

This was definitely one of the most challenging leg routines I’ve done, I almost did not finish it, but kept pushing & completed it fully. I for sure performed 10 minutes of stretching before & after this routine for I felt every muscle in my legs during and after. This routine was brutal but yet very beneficial.

W2/D3

Ricardo Silva-Bugalho

Great work out! My shoulders are on fire!

Luka

W2/D4

W2/D5

Sickkk pumppp. Oh btw is the incline dumbbell chest fly demo video clip the same clip as the incline dumbbell bench?

W3/D1

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