Name: Playbook - Diamond Ott - W3/D2 Pull & biceps
Uploaded: 2022-02-05T17:52:14.090Z
Duration: 60 min
Description: W3/D2 Pull & biceps

Justin

Carlos

Jason

for non-compound movements 3 sets I feel are better for me as my tendons are taking a beating

Stevo

Always look forward to the pull workout! Love me some deadlifts 💀☠️👊🏾🏋️‍♀️😁

Javier

Joshua

Jarrad

Ready to enjoy my Saturday now ! 💪🏾🦁🏄‍♂️

Lorenzo Prado

3-5 WARM UP DRILLS
 
BARBELL DEAD LIFT 4 SETS X 9 REPS (65% 1RM)
DBELL SINGLE ARM ROWS - 4 SETS X 11 REPS
DBELL "W" FLYS - 4 SETS X 11 REPS
INCLINE DBELL PRESS 4 SETS X 9 REPS
DBELL HIGH PULLS 4 SETS X 11 REPS

DBELL BICEP CURLS 4 SET X 9 REPS
DBELL PREACHER HAMMER CURLS - 4 SETS X 11 REPS
E-Z BAR CURLS - 4 SETS X 11 REPS
BW PULL UPS - 3 SETS X 7-11 REPS

POST: LIGHT JOG 1.0 MILE

STRETCH AND COOL DOWN

Barbell deadlift

-Stabilizing yourself on a bench perform a 1 arm dumbbell row 
-Work both sides

Dumbbell single arm row

Stand with a dumbbell in each hand
Rotate your hands outward creating a W shape a the top of the movement
Reverse and repeat

Dumbbell W fly

Lay on a incline bench with a dumbbell in each hand
Press the dumbbells to full arm extension
Lower and repeat

Dumbbell incline bench press

Stand with a dumbbell in each hand
Pull the dumbbells high and wide to shoulder height
Lower and repeat

Dumbbell high pull

Perform bicep curls with dumbbells alternating bak and forth

Alternating dumbbell arm curls

Perform dumbbell hammer curls on a preacher bench

Dumbbell preacher hammer curl

- Squeeze your biceps at the top
- Don’t move back and forth

Ez - bar curl

Bodyweight pull ups

-Jog on a treadmill for distance or time
1 mile cool down

Jogging on treadmill

W3/D2 Pull & biceps

I need workouts that work around my injuries. There’s no substitution to any workout it’s just the same one I completed last time.

Chris

Anders

W1/D1 Pull & Biceps

W1/D2 Push & Triceps

Thomas

W1/D3 Lower Body & Core

An alternative for different exercises I have a few injuries from my deployment so some exercises I’m unable to do so I feel as if I’m half a**ing my program

Marco

W1/D4 Push & Triceps

Great workout. Bent over rows were difficult for my lower back but everything else was solid

Myke

Good, but why is there 1 chest exercise in there? Must be a mistake no? Its a push exercise as well.. incline DB press ;)

Patrick

W1/D5 Pull & Biceps

yea I'm not genetically gifted with calves so I throw them in at least twice a week

I would like to see some calves incorporated into this workout. Outside of that, it’s a hit.

W3/D2 Pull & biceps

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