Name: Playbook - Gritty Soldier - W1/D3 - Back & Biceps
Uploaded: 2024-01-20T14:25:56.567Z
Duration: 70 min
Description: W1/D3 - Back & Biceps

I've hit total failure everday during the supersets. Huge pump today!

Ryan

Will

Great workout!  Just challenging enough without being too much.

Ferdinand Peelen

UNSTOPPABLE

Christian

- Pull-ups
- Deadlift
- Cable Lat Pull-down
- ISO Low Row
- Cable Seated Low Row
- EZ Bar Curl
- DB Hammer Curl
- Machine Preacher Curl
- Chin Up
- DB Curls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Place the bar just above your feet
- Engage your lats and hamstrings
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
**Use of the lower back should be as Minsk as possible.

Deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine iso low row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable low row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Seated preacher curls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Chin-up & DB Curls Superset

W1/D3 - Back & Biceps

It was amazing! Had to Skip the hex bar deadlift unfortunately my gym doesn’t have one

Kaleb

My legs are smoked 
Loved the videos 
Loved the explained rest times 
Ready for the next 9 weeks!

It was a good set to get me back in the saddle. It left me with a good burn. Unfortunately, I lacked the equipment for the leg press and the superset.  That's what I get for being spontaneous.

Mark

W1/D1 - Leg Day (**BEGIN PHASE 1)

Ivan

Jaime

I hit failure so many times today I laughed. I'm smoked

W1/D2 - Chest Day

I was going to try to put this as my cardio before my lifting session to be an alpha chad but I just couldn’t do it, kudos if you can try this

Feels like I want pushing hard enough but the 400’s got me

Gabe

Thank God for my Garmin. I wish I had a track I could hop on to do these work outs but running around my local park hills and all will just help. Good cold wet run in the rain today

W1/D4 - Sprints Pyramid

Jack Banducci

James

W1/D5 - Shoulders

Reached muscle failure and a sick pump 😎

Sean

W1/D6 - Arms

W1/D7 - REST, REST, REST!!

I feel my lower back now.  Good workout!  I definitely challenged myself on that one, especially with the squat and deadlift.

I pushed it harder here in week 2. This program has totally changed my repscheme and weights. Felt good to push hard, may not be able to run hard later but I think a good recovery run will do me well or I may not be able to walk tomorrow!

daniel

W2/D1 - Leg Day

It's was a good burn.  I could barely do any of the last superset by the end.

I recommend changing the close grip chest press to another exercise. Perhaps cable pulls for chest

W2/D2 - Chest Day

Chris

W2/D3 - Back & Biceps

Erika

W2/D4 - Cardio Focus

Great workout. Swapped machine fly for cables since my gym lacks that machine.

Donovan

W2/D5 - Shoulders

Love the pump arms are toasted and shaking

David

W2/D6 - Arms

W2/D7 - REST, REST, REST!!

W3/D1 - Leg Day

Ive hit total failure on this work out every week. I end up having to go to my knees for the decline pushups after the dip at the end

W3/D2 - Chest Day

Arms are shaking as I type this. Great feeling!

W3/D3 - Back & Biceps

W3/D4 - Sprints Pyramid

Fantastic! Sticking with the build programme till the end...

W3/D5 - Shoulders

Great programme. Happy to get phase 1 done!

W3/D6 - Arms (**END PHASE 1)

W3/D7 - REST, REST, REST!!

New super set was hard but I made it through my 4th round of dips before hitting failure on them!

W4/D1 - Chest (**BEGIN PHASE 2)

My legs were cooked afterwards, great workout 🔥

Carlos

King of the Yard baby. That left me feeling King of the Yard

W4/D2 - Lower Body

The cable raises roasted me right off the bat, felt the burn all the way through

W4/D3 - Shoulders

Solid trusted super value!
Like the shorter session format!

W4/D4 - Back & Biceps

Starting to feel a big difference. 🔥💯

Joseph

W4/D5 - Arms Day

Tried to hold race pace for the intervals and just jogged the rest periods

W4/D6 - 400m, 800m, 100m Sprints

W4/D7 - REST, REST, REST!!

Shelby

W5/D1 - Chest

The first super set makes me contemplate life choices, hard. But I love it

W5/D2 - Lower Body

W5/D3 - Shoulders

Amazing as ever. Working my way through every single rep of the Build programme. It'll take as long as it takes but I'm getting it done 👊

W1/D3 - Back & Biceps

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