Name: Playbook - Eric Janicki - W4/D3 Back + Bi’s
Uploaded: 2021-07-22T03:00:04.896Z
Duration: 75 min
Description: W4/D3 Back + Bi’s

Again…Same Shit as last week with the same broken ass app, outline and log book program. Guess I’ll spend my money elsewhere. T’was Back-n-Biceps day.

Carl

Brandon

Today was good!! Lifting 25lbs on the iso curls!!

1. Foundation
- Cable Kneeling Rope Pull dowon
4 sets of 10 reps with a tempo of 4 sec. Negative + repping out to failure 
:60-:90 rest between sets
- Incline Bench Isolation Supinated Curls
4 sets of 12 reps with a 4 sec. Negative 
:60-:90 rest between sets
- Close Grip Cable Pulldown with Hold 
4 sets. w/ a 2 sec. hol
Set 1: 14 reps 
Set 2: 12 reps 
Set 3 : 10 reps 
Set 4 : 8 reps 
:60-:90 rest between sets
- Long Handle Cable Lying Curls
4 sets of 10  w/ a 4 sec. Hold in the curl and a 4 sec. Negative + repping out to failure
2 min. Rest between sets

2. Strength 
- Barbell Bent Over Row
3  sets of 10 with a 4 sec. Negative + rep out to failure 
:90 rest between sets
- Barbell Pendlay Row
3 sets of 10 with a 4 sec. Negative + rep out to failure 
:90 rest between sets

3. Timed Burnout 
- Standing Barbell Bicep Curl 
4 sets. :60 each. With a 4 sec. negative 
:60 rest between sets

- Engage your core as you come down
- Focus on breathing

Cable Kneeling Rope Pulldown

- Squeeze at the top
- Lower as slow as possible

Incline Bench Isolation Supinated Curls

- Lean back as you pull down
- Bring the triangle to the top of your chest and pause
- Return slowly keeping your lats engaged

Close Grip Cable Pulldown With Hold

- Squeeze at the top 
- Return slowly reaching full range of motion

Long Handle Cable Lying Curls

- arched back
- upper body parallel to ground
- minimal momentum
- good negative

Barbell Bent Over Row

- elevated feet on short box
- good ROM
- flat back
- retract scapula
- slow negative

Barbell Pendlay Row

Iso Barbell Curls

W4/D3 Back + Bi’s

Fix the discrepancy between the written program and the log book. Greek Physique Week 1, Day 1 Smith machine split squats is on the program but the log book has Dumbbell Split squats at a different set and rep scheme.

Jon M.

Hard but enjoyable 1st day back after 8 months out. 🦵 😭 😅

Greg welburn

W1/D1 Legs 1

Great workout I’m curios for the rest of the program

Gabriel

Shoulders are burning and the 10x10 absolutely crushed my core

J Garcia

W1/D2 Shoulders + Core

The timer for the Barbell Curls needs to have a countdown timer then starts the timer for the 60 second set

Rich

W1/D3 Back + Bi’s

I think so improve showing the bench position… to have a clear idea of

Alex

Caesar

W1/D4 Chest + Tri’s

The app is inconsistent with what the outline says the routine is and what it actually turns out to be.

The entire “leg day 2” was brutal side note: hacksquat facing in is not available at every gym so I tempo leg pressed to supplement the second hacksquat (face in)

W1/D5 Legs 2

The outline of the work out does not match what the work out guides you through. The outline says Smith Machine Split Squats while the log book has Dumbbell Split Squats with Eric doing Dumbbell Split Squats. Also, since there is an embedded error, the user cannot flip the Dumbbell Split Squats over to Smith Machine Split Squats. It would be nice to have some better manipulation to flip out similar exercises in cases like this OR or or exercise is too difficult or a problem for someone who may have a disability.

120+ reps on the leg press is sometimes a little difficult to get done at a commercial gym. But I like this workout just have to move around a bunch

Michael

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

W2/D1 Legs 1

Igor

Workouts are killer, really enjoying the program

W2/D2 Shoulders + Core

The rest times in the outline do NOT match the rest times within the timed program

Awesome! Wish there was more explanation of positioning and place of feet/hands or if it’s an incline bench, what angle it should be at etc in the notes for each exercise. The videos are great and cover most things well visually but more info for greater precision would be greatly appreciated!

Ryan

W2/D3 Back + Bi’s

The banded work is harder the set up than it appears. Also, need to consider that there are some people (like myself) who have had injuries and/or operations that limit our movement. A few things that the US Army messed up were my wrists, lower back and feet which make me have to slightly modify the movements or use some sort of aides as protection.

W2/D4 Chest + Tri’s

Still need to fix the program for prone leg curls… The app wants to do 10 second sets instead of a set of 10 reps

W4/D3 Back + Bi’s

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