Name: Playbook - Dylan Ferrier - W5/D5 D5 (Biceps/Back/Forearms)
Uploaded: 2023-11-27T08:26:24.612Z
Duration: 70 min
Description: W5/D5 D5 (Biceps/Back/Forearms)

- Shoulders rolled back with elbows tight to the side
- I’m using the slightly narrower turned in grip on the EZ Bar handle
- Drive palms to forehead and flex against the weight on the way down

Cable Ez-Bar Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Elbows are going to be a little farther out by your sides, not right next to your sides
- This is to target your mid back, so tons of focus on pulling your shoulder blades together and separating
- Just like every other row. Sit tall and spread your scaps at the bottom and retract them as you pull to the top

Seated Dual Cable Row

- This is a lat focus, so not a lot of scapular movement, imagine just driving your elbow down and back squeezing your low lat
- Total of 10 on each side, sometimes I like to do this where I’ll split 3 for singles then go to doubles

Plate Loaded Row

- You can do this with a barbell, EZ bar is just a fast set up
- Have it behind your back
- Shrug your shoulders back and up engaging your traps

Behind the back weighted shrugs

- Little bit of set up, load a plate on the other side so you don’t flip the bar
- Take a big loop resistance band and loop it through the kettlebell, then hook on the end of the barbell
- To get it going you have to turn it over itself at least once
- Go 3 sets curling forward then 3 sets curling backward

Barbell Wrist Roller

W5/D5 D5 (Biceps/Back/Forearms)

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W2/D1 D1 Upper Body Push

W2/D2 D2 Upper Pull

W2/D3 D3 Leg Day Push

W2/D4 D4 Upper Push

W2/D5 D5 Upper Pull

W2/D6 D6 Lower Pull

Raul

W3/D1 D1 Upper Push

W3/D2 D2 Upper Pull

W3/D3 D3 Leg Push

W3/D4 D4 Upper Push

W3/D5 D5 Upper Pull

W3/D6 D6 Legs Pull

W4/D1 D1 Upper Push

W4/D2 D2 Upper Pull

W4/D3 D3 Leg Push

W4/D4 D4 Upper Push

W4/D5 D5 Upper Pull

W4/D6 D6 Leg Pull

W5/D1 D1 Upper Push

W5/D2 D2 Upper Pull

W5/D3 D3 (Quad/Glute/Calves)

W5/D4 D4 (Shoulders/Chest/Triceps)

W5/D6 D6 (Ham/Glutes/Calves)

W5/D5 D5 (Biceps/Back/Forearms)

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