Name: Playbook - Diamond Ott - W4/D5 Pull & bicep
Uploaded: 2022-02-05T17:52:14.136Z
Duration: 60 min
Description: W4/D5 Pull & bicep

Stevo

Great coming back from a break to great workout

Javier

Jason

Joshua

Jarrad

I love diamond ott 💖 
Thank you for the wonderful program

Hooah! I feel pumped 💂🏾‍♂️✔️🙏🏾❤️

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

Dumbbell single arm row

Dumbbell W fly

Dumbbell incline bench press

Dumbbell high pull

Dumbbell alternating curls

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

W4/D5 Pull & bicep

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.

W4/D5 Pull & bicep

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