Name: Playbook - Eric Janicki - W1/D3 Back + Bi’s
Uploaded: 2021-07-07T13:08:19.977Z
Duration: 45 min
Description: W1/D3 Back + Bi’s

Caesar

Maxwell

I don’t see the point in having the timed lifts? Like I’d rather have certain number to reach lol

Brandon

I wish the work out would correlate with the app more. There seems to be a duplicate 4th rep for one of the exercises. Cable bicep curls put a lot of pressure on the workers. 
Workout is great. User experience poor

Samson

Killed it!!👍❤️❤️❤️❤️💪🏻💪🏻💪🏻💪🏻

Mayson Buffington

1. Foundation 
- Lat Pulldown 
4 sets of 10 with a 6 sec. Negative and a 2 sec. Hold at the bottom of the rep + repping out to failure 
:60-:90 sec. Rest between each set
 - Incline Cable Iso Curl
4 sets of 14 per arm w/ a 4 sec. Negative 
:60-:90 sec. Rest between each set
- Close Grip Seated Row 
4 sets w/ a 2 sec. Negative and a 1 sec. Hold at the bottom of the rep. 
Set 1 : 10 
Set 2 : 10 
Set 3 : 10
Set 4: Drop Set
Set 4: Drop Set 
1-2 min. Rest between sets
- Incline Cable Curl 
4 sets of 12 w/ a 4 sec. Negative 
:60-:90 sec. Rest between each set
- Incline Dumbbell bench row 
4 sets of 14 w/ a 4 sec. Negative 
:60-:90 sec. Rest between each set

2. Burnout
- Hammer Rope Curls 
4 sets. :60 each w/ a 4 sec. Negative 
:30 rest between each set
- Dual Long Handle Row 
4 sets. :60 each w/ a 4 sec. Negative 
:30 rest between each set

- sit in front of the cables
- arched back
- big stretch at the top of the rep
- good squeeze on contraction
- slow eccentric

Alternating Lat Pull Down Variant

- proud chest
- hinging at the elbow
- squeeze at the top of the rep

Iso Cable Curls

Seated Cable Row

Incline Cable Curls

Incline Bench Static Hold Dumbbell Rows

Hammer Rope Cable Curls With Hold

Dual Long Handle Row

W1/D3 Back + Bi’s

Jonathan

It was pretty good. A little sore right now

Aidan

Steven

W1/D1 Legs 1 (Strength)

Alex

Ralph

All good just not sure about doing the same exercise (tempo shoulder press) twice in the same workout. I trust it’s probably great hypertrophy but it’s also pretty boring

Cory

W1/D2 Shoulders + Core

Great! Does anyone else feel the cross over cable extensions in their shoulder? Is that normal?

Note should be built in the app, to note the weights

Zoltan

W1/D4 Chest + Tri’s

Got light headed on the pause squats and I’m not gonna lie I skipped the reverse hamstring curls. Didn’t really know what I was supposed to do. A list of instructions would’ve been helpful 🤷🏾‍♂️

W1/D5 Legs 2

Never done so many dumbbell shoulder presses in a workout. I'm beat!

W2/D2 Shoulders + Core

Nick

W2/D3 Back + Bi’s

Working out with Eric’s app..what a way to get in Shape!!!

W2/D4 Chest + Tri’s

W2/D1 Legs 1 (Strength)

W4/D1 Legs 1 (Strength)

W3/D2 Shoulders + Core

W3/D4 Chest + Tri’s

W3/D1 Legs 1 (Strength)

I had to skip the pause squats because I kept getting vertigo coming up. Anything I can do to prevent this? Also still unsure of the purpose of the reverse hamstring curls. The pointers that you have with most of the workouts are really helpful. If it were explained better I think I’d understand it more but it just seems dumb to me lbvs. Hope this helps!

W2/D5 Legs 2

W3/D3 Back + Bi’s

W3/D5 Legs 2

W4/D2 Shoulders + Core

Had a great fucking pump, every poonany was looking at the kids CEPS. Thanks E-man.

W1/D3 Back + Bi’s

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