Name: Playbook - Ebenezer Samuel - W1/D4 Pull
Uploaded: 2022-12-22T11:55:30.371Z
Duration: 45 min
Description: W1/D4 Pull

- Countdown dumbbell rows: 6-8 x 4
- Chin-ups: until technical failure
- Half-iso incline row: 6-8 pairs  of reps x 3
- Kneeling halfway pause bicep curl: 8-10 x 3
- Kneeling hammer curl: 10-12x3

- Keep your core engaged during the entire movement
- Pull the dumbbell up keeping your elbow close to your body
- Pause at the top for 3 seconds squeezing your lat

Dumbbell row with three second hold

- Put your hands on the bar with your palms facing your body
- Raise your body engaging your back until your chin is above the bar
- Lower yourself back down

(Reps until technical failure)

Chin-up

- Lay on an incline bench holding a dumbbell in each hand
- Pull the dumbbells up keeping your elbows close to your body
- Hold one dumbbell up while your repeat the rowing motion with the opposite hand
- Return to starting position and repeat holding with the opposite arm

Half-Iso incline row

- Start with you knees on the floor about shoulder width apart
- Curl the dumbbells up
- Come down slowly pausing for one second at 90 degrees

Kneeling half pause bicep curl

Basic hammer curl done from a kneeling stance to reduce hip rock as cheating

Kneeling hammer curl

W1/D4 Pull

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

Jordan

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

Ian Clifford

W1/D2 Push

Reece

Doug

W1/D3 Legs

Allowing for tracking of weight used on each rep would be helpful.

Maury

Shawn

W1/D5 Push

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

W1/D6 Arm supersets

W2/D1 Pull

Rep structures in the sets don’t match the overview (ie: 4 sets vs. 3 sets)

Jesse

W2/D2 Push

W2/D3 Legs

I dont think most people can do 60 chin ups. That's very hard.

W2/D4 Backdown pull

W2/D5 Backdown push

W2/D6 Arms

W3/D1 Pull

W3/D2 Push

W3/D3 Legs

W3/D4 Backdown pull

W3/D5 Backdown push

W3/D6 Arms

W4/D1 Pull

W4/D2 Push

W4/D3 Legs

W4/D4 Backdown pull

W4/D5 Backdown push

W4/D6 Arms

Was the 2nd excercise a mistake? It was pretty much the same as the first

W5/D1 Pull

W5/D2 Push

J Louis

W5/D3 Legs

Awesome session Eb!!🏋️‍♀️🏋🏻

W5/D4 Pull

W5/D5 Push

Loved the program!!  Just completed...now what?  Need more content, ES : )

W1/D4 Pull

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