Name: Playbook - Jesse Marvin - Pull (biceps)
Uploaded: 2023-09-20T02:46:30.087Z
Duration: 60 min
Description: Pull (biceps)

Nick

Third run on this and it still hits every time! Love it

Joey Cahill

Love this one. Strength from preachers to the pump. Epic lift 💪

Love the biceps have their own day. Amazing pump and the forearm exercises to finish had me spent. Love this split!

Work up in weight each set until you get to a hard 10 reps. Do one more set of 6 reps using 10 second negatives and spots to help yourself get back to top. If you start to fail the 10 seconds then stop and take 4 deep breaths and continue as needed until you finish all 6 each arm

Db preacher curl (negative)

You want you body lower and hands about chest level then row using your biceps towards your chin. First 5 reps have 5 second positive, 6-10 are 5 second negative. And last 5 just get through. I increased weight first 3 sets and repeated 3 for set 4

Bicep row 555

Start at top with palms up, turn palm down and do a rep then rotate palm back up at top

Db alternating twist curls

Slightly lean back and curl bar to brows then increase weight and compound set into reverse grip pulldowns. 10 reps of each movement. I kept my bicep weight the same but increased pull-down weight each set so last one I failed to get 10

Face curl into reverse grip pulldown

Hold a bar off the end of a bench and use just your wrist to curl. Hold the contraction thecm last rep of the 6 rep set until failure

Barbell wrist curl

Wrist your arm on thigh and point dumbell at your ankle then up your calf to ceiling and back.

Dumbell raise

Use a bar or dumbells if you need. Rest arms on knees and curl knuckles up to ceiling

Wrist extension

Pull (biceps)

Matthew

Great start to the split. Love the pressing movements and tempo on the incline then into the fly holds. Stomach press is a great new movement. Triceps at the end were fried! 💪

Push (chest)

Love this one. Anderson's for strength and pushing heavy weight into the pump movements. Epic 💪

Nick Smith

Amazing combo of strength and pump/bodybuilding. Butt off the seat on the extensions was nasty. Hurting after this one!

Legs (quads)

Love isolating triceps. Awesome workout like always.

Love tracking the lifts and seeing progress. Weighted dips getting stronger. Pump work is crazy. Love PPL 💪

David

Push (triceps)

Strength into pump work was awesome. Rear delt fly had me hurting. One of my favorites 💪

Different type of session that I’ve done in a while but the heavy incline into hypertrophy shoulder training was great. Pump was on point and shoulders felt smooth the whole workout.

Davis 

Push (shoulders)

Great pump. Love the pull-down variations. Loving this split!

Muscles just don’t know what’s hitting them love the style of workouts and different exercises. Gotta blast heavy metal while lifting to bring the intensity🤟🎸

Pull (biceps)

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