Name: Playbook - Ebenezer Samuel - W2/D4 Backdown pull
Uploaded: 2022-12-22T11:55:30.425Z
Duration: 45 min
Description: W2/D4 Backdown pull

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

Doug

Double-explode dumbbell rows: 4-5 pairs x 3
Bodyweight chin-up: tech failure x 3
Elevated plank pause row: 8-10 x single arm circuit style
Double-pump spider curls: 30 total reps done as a single arm circuit challenge

- Start with a staggered stance holding on to the back of an incline bench
- Keep your core engaged 
- Pull the dumbbell up keeping your elbow close to your body
- After the second pull pause for a second at the top

Dumbbell double explode row

- 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

( Until technical failure )

Chin-up

- Place your elbow on a bench and your feet should be in a wide stance
- Keep your core engaged during the entire movement
- Pull dumbbell up squeezing your lat
- Hold for one second at the top and return to initial position

Elevated plank row

- Lean in bench holding a dumbbell in one hand
- Curl the dumbbell up squeezing your bicep at the top
- As you bring the dumbbell down pause at 90 degrees and bring back up

Double-pump spider curl

W2/D4 Backdown 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

W1/D3 Legs

W1/D4 Pull

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

W2/D4 Backdown pull

Community

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