Name: Playbook - Pierre Vuala - W5/D4
Uploaded: 2021-09-24T17:52:18.334Z
Duration: 45 min
Description: W5/D4

Adam

🔥🔥🔥🔥🔥🔥🔥 
I had to change V Bar to close grip due to missing equipment but I still got it in!

Percy

Pull ups

Be sure to no curve the back throughout this movement and keep the abs engaged.

Clean and jerk

- arms extended at the bottom of the squat
- row at the top of the squat

Cable squat row

Underhand seated cable row

V bar lat pull down

You can do this with or without, depending on your core strength

Hyper extensions

Bar bicep curl

Alternating dumbbell curls

Keep the rope separated throughout the movement, don’t let them touch

Cable hammer curl

Assisted pull ups

W5/D4

Week 5 is beginning with mad 🔥🔥🔥🔥🔥🔥

Abraham

Even though I should be on Wk7 I went back as next week will be crazy for me, with my dad’s funeral so I think Wk 7 will work better for me then. I of course made some additions;
Added after the Hip Thrusts
Front Squat 3x12
Ss Weighted Standing Calves 3x50
Added Calf raises to the Leg Press 3x40
And did the dead lifts and leg curls as a circuit added leg extensions and weightless standing calves 
I did both leg extensions and leg curls individually with Leg Extensions at 3x15 and Weightless Standing Calves 3x150.-

I only added Calf Extensions 3x30 to the Leg Press! I am drenched after this one and already feeling it! 💪🏾

W5/D1

Another Killer workout
🔥🔥🔥🔥🔥

Took 70mins instead of 45 to do all of it

Ryan Schropp

I did add a superset as I had to do grounded DB at the Smith Machine. And I had to change the rope Tri-Pulldown to one arm circuit pulldown. The rest kicked my ass lol. I loved it.

W5/D2

No additional movements all you!!!! And I am drenched!!!!! 2 workout shirts look like I pulled them out the wash cycle lmao

W5/D3

It's a wrap on week 5 
🔥🔥🔥🔥🔥🔥

Pierre

DRENCHED AND LOVED IT!!! Even the burpees; which I hate 🤣😂🤣

W5/D5

I switched up the cable crunch for v ups, as I did them with yesterday’s leg day; I’m try bouncing between weeks to max out growth opportunities before next week’s funeral stuff in NYC.

I did week 6 already but after my week off dealing with my father’s funeral arrangements I needed to backtrack a week. Made one change and that was to do the entire work out with Dumbbells. Definitely one of my favorite routines of the entire system.💪🏾

W6/D1

Needed! I did add a lot of Weightless Standing Calf Extensions as a superset. But that wouldn’t be a surprise lol💪🏾

W6/D2

I had to make one variation due to equipment availability. I turned the Dumbbell Rows to Cable Rows with the appropriate grips to match. Definitely got a good work out in. 💪🏾

W6/D3

I added some Chest movements
Incline Press 3x20,15,10
Db Flat Bench (individuals) 3x12,10,10
Ss Db Flyes 3x10

I also added Db Front Raises 4x15,12,10,10
Shrugs 4x15,12,10,10

And Underhand Grip Pullups 3x12

With all the funeral arrangements and planning I needed to burn some extra stress. 💪🏾

I was tired af today but still got it in. 💪🏾

W6/D4

Solid though I had a lot of frustration to burn so I added the following;

Incline Press- 3x20,15,10
Flat Bench - 3x10
Sumo Squat 3x12 
Superset Weight Calf Raises 3x20
Deadlifts 3x10

W5/D4

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