Name: Playbook - Richard Duchon - W3/D2
Uploaded: 2021-01-18T11:48:27.209Z
Duration: 60 min
Description: W3/D2

Tara

Greg

Durkin Powers

Rudolfs

Richard Feran

Weighted pull-ups or lat pulldowns 4 x 10
Bent over barbell row 4 x 10
Seated cable row 4 x 10,10,12,12
Rear delt fly 4 x 15
Straight arm cable pulldown 4 x 12
Bicep preacher curl 4 x 10 (last set drop set)
Hammer curls 4 x 10

- Start by sitting tall, with your hands slightly wider than shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Lat Pulldown

- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Bent-over Barbell

- For this exercise you will need access to a low pulley row machine with a V-bar. Note: First sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscle hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat

Seated Cable Row

-Sit on the edge of  bench while holding a dumbbell in each hands to the outside of your body.
-Lean forward so that your arms are hanging close to the ground.
-Raise your hands and arms out to the side keeping your pinky’s up until your arms are parallel to the ground.
-Lower the dumbbells back to the starting position.
-Repeat

Reverse Dumbbell Rear Delt Fly

-Stand at a high cable pulley system with rope attached.
-Grip the rop in your hands and step back from to pulley until your body is bent slightly forward with arms extended and the weight stack is elevated.
-Keeping your arms mostly straight bring your hands down to the outside of your legs using your lats to initiate movement.
-Release slowly back to the starting positon.
-Repeat

Straight Arm Cable Pulldown

- Select the weight you would like to use, then adjust seat height so that your arms are straight and fully supported by the pad.
- Adjust chest pad so that the elbows align with the axis of rotation.
- Pull the handles up towards your shoulders.

Ez-bar Preacher Bicep Curl

- Start by standing tall, holding a dumbbell in each hand with palms facing inward and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

Dumbbell Hammer Curl

W3/D2

Amazing! Thank you very much for providing this outstanding program! Much appreciate it bro!

Thiago

Good workout. Add some stretching and cardio to it.

Joel

brooke slattery

W1/D1

Nandio

Darien

W1/D2

Nelson

Adrian

W1/D3

W1/D4

Fabian

In general, just a perfect workout plan targets every muscle 2x a week and not hard for a beginner to do. Thanks Richard )

Mina

Yovanjel

W1/D5

Doug

Gerson

W1/D6

W2/D1

Would like the workouts to switch up instead if the same ones every time

Joshua Milam

W2/D2

Great. I am enjoying my workouts using your 6 day split program 😍😍

Hussein

Good workout but still have to improvise on my workouts due to minimal equipment but still awesome workouts I get from

W2/D3

Less pump, part my fault should introduce new workouts

miguel

W2/D4

Burim

W2/D5

W2/D6

W3/D1

W3/D3

Great workout and I’m also a huge fan of you Rich, would be nice for an autograph from you.

W3/D4

W3/D5

W3/D6

Lalo Nunez

I have a great progress with the “6 day routine”... I was wondering if do you will update the “6 day routine” into a new one ?

Thank you Richard 👍🏼

Diego

W4/D1

Great pump! Thorough discription helps a lot thanks🔥

Can you implement a function so you can record the weights done in each workout so you can easily compare week to week

W3/D2

Community

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