Name: Playbook - Elliot Burton - W1/D2 Pull
Uploaded: 2021-08-11T16:26:40.160Z
Duration: 75 min
Description: W1/D2 Pull

Gadiel

Zane

Omg the rowing, Jesus talk about destroying you 😂 fantastic workout

Colin

Dexter Haskins

It was good, definitely felt the work out!

JULIO

amazing again. picked up a half yesterday boutta go destroy it and grub w the boys

Karim

Josh Cruz Salazar

Loved it except the upright rows 💪🏼🤟🏼

Viktor

Felt great!! Especially closing w pyramid erg 😭

Kate Cardel

Ruben

It was such a good work out, i wasn’t able to do the last two but i switched it out with a 45 weight since it was packed at my gym 😂 still, i saw my forearms feel more pumped and my back 🤐

Josef

Nolan Manning

Marwan. M.

The rowing at the end killed me off, but a solid workout nonetheless

Tony

I think you should include some biceps aswell

Abhay

Ahmed

Dan Stapleton

Matthew

Marius Stackhouse

Raymond

Elmi

Katrina

Denise

There were 2 workouts that did not have videos

Michael

Another great session, felt the workout in my body.

Tolu

Great workout. Looking forward to building up!

Aseem Aggarwal

Number 6 never loads and neither does the rear delt fly for number 3

Liam

Edgar

Nikola

Isaac

Lucas

Brad

Steven

Hugo Lopez

Herbie

Brennan

Kayleb

Luke

First time in a long time I wasn’t constantly staring at my phone while working out. Super locked in to my reps and sets. Best feeling walking out the gym feeling accomplished. 💪🏽

Junior Mendoza

Mario

This destroyed my back definitely a great workout

Devian

Arnau

I have a lowet back injury that prevents me from doing all the exercises here but I could see how this workout would be awesome.

Brandon Rivera

Cameron

Very good, never felt so good mentally after a workout

Sam Pullan

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

-Sit at a cable row station with a close grip handle attached 
-Brace your core and row the handles towards you activating your lats 
-Release and repeat

Seated row

Rear Delt Fly

Superset

-Grasp a pulldown bar with a wide overhand grip
-Pull the bar down to your upper chest activating the lat
-Release and repeat

Lat pulldown wide grip

-Grip a pulldown bar with an underhand grip 
-Pull the bar down to your upper chest activating your lats
-Release and repeat

Lat pulldown underhand grip

- Hold the bar with a close grip
- Pull  the bar straight up
- Keep your elbows out

Upright Row

- Start with barbell down in front of thighs, with overhand grip
- Shrug your shoulders up and squeeze
- Lower down and repeat

Barbell shrugs

Rowing Machine Sprint

W1/D2 Pull

Earl

Ruddy Rodriguez

W1/D1 Push

Killer workout, I’m gunna be hurting tomorrow

This workout was one of the best workouts I’ve done in a long time

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

W1/D4 Upper

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W2/D4 Upper

W2/D5 Legs & Core

Jonathan

W3/D1 Push

W3/D2 Pull

A long training, feeling really tired! But let’s go!

Francisco

W3/D3 Legs & Core

Felt great, am able to kinda increase the weight

Feel beat up really got to see how much stronger I’ve gotten I could barely do 15 pounds added on for dips or pull ups now I’m going to 25’s and 30’s thanks mate

Khizar Saleem

W3/D4 Upper

Juan Gonzalez

W3/D5 Legs & Core

Never done the hex press exercise before, loved it!

Colby

W4/D1 Push

W4/D2 Pull

I ran out of time and couldn’t finish but what are normally my worst workouts are now turning into my favorite. I never used to enjoy lower body until this program.

Casey Gardner

Jashawn

W4/D3 Legs & Core

W4/D4 Upper

Good work out however took a lot longer than 75 mins even tho I used less rest than recommended

Thanks 
If gymshark needs a new shark 
Ive been lurking in the gym waters for quite sometime now 
Dm me gainz_wit_zane 
Yall wont regret it!!!!

W4/D5 Legs & Core

W5/D1 Push

javi

W5/D2 Pull

Time constraints didn’t allow me to finish but it felt really good after a week off to get back in the groove!

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Core

Hard, but starting to improve dips and pull ups but still not there

W6/D4 Upper

W6/D5 Legs & Core

W7/D1 Push

W7/D2 Pull

W7/D3 Legs & Core

Gerson

W7/D4 Upper

Is there an alternative to hack squat? It starts hurting my knee too much.

Angelo

Hessa

W7/D5 Legs & Core

The 2 week break I took was way too long my body feels extremely weak

W8/D1 Push

W8/D2 Pull

I would love to say it's getting easier but my form has improved and technique thanks to the videos and descriptions but still hurts like hell😁

W1/D2 Pull

Community

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