Name: Playbook - Eric Janicki - W4/D3 Back + Bi’s
Uploaded: 2021-07-07T13:11:16.005Z
Duration: 45 min
Description: W4/D3 Back + Bi’s

Jon M.

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

Jacob

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

W4/D3 Back + Bi’s

Carl

Jonathan

It was pretty good. A little sore right now

Aidan

W1/D1 Legs 1 (Strength)

Still a mess…and the other past comments are from over a year ago.

Alex

W1/D2 Shoulders + Core

Rich

W1/D3 Back + Bi’s

Love the cables. It's nice after switching from john meadows training.

J Garcia

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

Brandon

W1/D4 Chest + Tri’s

Caesar

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

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

Mayson Buffington

W2/D4 Chest + Tri’s

Nick

W2/D3 Back + Bi’s

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

Samson

W2/D2 Shoulders + Core

W2/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!

W4/D3 Back + Bi’s

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