Name: Playbook - Richard Duchon - W4/D2
Uploaded: 2021-01-18T11:47:01.011Z
Duration: 60 min
Description: W4/D2

Pull-ups or lat pulldowns 4 x 10 
Bent over barbell row 4 x 10
Rear delt fly 4 x 15
Straight arm cable pulldown 4 x 12
Barbell bicep preacher curl 4 x 10 
Hammer curls 4 x 10

-Stand on the ground in front of a pullup bar.
 - Reach up and grab the bar with an overhand grip outside shoulder width.
 - Pull yourself up until your chin goes over the bar and then lower yourself with control back to the starting position.
 - Repeat

Pull-Ups

- 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

-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.

EX-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

W4/D2

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

W1/D1

Wiseley

Oliver

Luis

W1/D2

Nando

Had to use different leg workout as I don’t have the machine equipment still get the burn though

Tara

Sukhraj

W1/D3

It would help showing some exercise to warm up

Ronald Burton III

Margarito Gutierrez

W1/D4

David

Fahad

Jose Angel

W1/D5

Good but I’m just not a fan of the dumbbell tricep raises, they make my shoulders feel pinched

Jason

W2/D1

Manny

Wagner W. WAISHAUPT

Derrik

W2/D2

Andrew

W2/D3

Is it ok to change the order of the exercises?

Nandio

Really starting to feel mind to muscle connections.

Dennis

W2/D4

W2/D5

Great but not a fan of the DB tricep extension, always feels like there’s too much strain on shoulder

W3/D1

Great. Is there a way to track strength improvement?

Doug

W3/D2

W3/D3

W3/D4

W3/D5

Treino muito bom. Começando a 4a semana e os resultados já aparecem, e a carga nos exercícios estão aumentando!!!

W4/D2

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