Name: Playbook - Diamond Ott - W5/D5 Pull & bicep
Uploaded: 2022-02-05T17:52:14.165Z
Duration: 60 min
Description: W5/D5 Pull & bicep

injecting the incline db presses into the routine on a back day is an absolute brilliant idea including the concept behind it.

Stevo

Anderson

Jarrad

pumped!!!!! went lighter on deads since we hit heavy 5's at crossfit the other day

Jason

Alex

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

W5/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.

W5/D5 Pull & bicep

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