Name: Playbook - Ebenezer Samuel - W3/D1 Pull
Uploaded: 2022-12-22T11:55:30.453Z
Duration: 45 min
Description: W3/D1 Pull

Dead stop row: 1 x 8-10, 3 x 6-8
Weighted chin-up: 4-6 x 4
Heavy pause incline row: 4 pairs of 3 reps x 3
Mixed-style dumbbell curl: 5 pairs x 3
Kneeling hammer curl: 8-10 x 3

- Start in a staggered stance
- Pull dumbbell up towards your body engaging your back
- Pause at the top and come down
- Bring the dumbbell all the way down to the floor

Dead-stop dumbbell 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

( Add weight )

Weighted Chin-up

- Stand with your feet shoulder width apart keeping your core engaged
- Curl the dumbbells up twice squeezing your biceps at the top
- As you lower on the second rep pause at 90 degrees

Mixed style dumbbell curl

- Lean on a bench
- Pull dumbbells up keeping your elbows near your sides
- Pause at the top engaging your back and come down

Pause incline row

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

Kneeling hammer curl

W3/D1 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

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

W3/D1 Pull

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