Name: Playbook - George Bamfo - W9/D2 Pull
Uploaded: 2023-07-13T18:43:32.484Z
Duration: 70 min
Description: W9/D2 Pull

Tommy

You know we do the work and don’t stop💪🏾💪🏾💪🏾

Stair master

No rest between exercises or phases, but 30-60 seconds of rest between round 1 and 2. Between rounds 2 and 3, 15-30 seconds of rest

TWISTING PISTONS

OPPOSITE ELBOW TO KNEE

MOUNTAIN CLIMBERS

V-SIT PULSES (BURNOUT!)

Abs circuit

wide grip 3x10 
neutral grip 3x10 
Underhand 3x10

Neutral grip pull ups

Wide grip 3x10
Underhand 3x10
Neutral grip 3x10

Underhand Pull ups

Wide grip pull ups

Progressive overload - increase weight each set

DB rows

Barbell Deadlifts

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement
- Increase weight each set

Seated dumbbell curl

W9/D2 Pull

Kevin

Felt that nice pump 💪🏾💪🏾💪🏾

Seby

W9/D1 Push

W9/D4 Legs

W9/D5 Push

W9/D6 Pull

W10/D1 Legs

W10/D2 Pull

W10/D4 Push

W10/D5 Legs

W10/D6 Push

W11/D1 Legs

W11/D2 Push

W11/D4 Legs

W11/D5 Pull

W11/D6 Pull

Triceps OUT!!! Push-ups were even hard to do

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W9/D2 Pull

Community

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