Name: Playbook - Richard Duchon - W4/D5
Uploaded: 2021-01-18T11:47:41.907Z
Duration: 60 min
Description: W4/D5

Durkin Powers

Cole Nathaniel Plants

Richard Feran

Close grip lat pulldowns 4 x 10 
Wide grip seated cable row 4 x 10 
Single arm dumbbell row 4 x 10 
Rear delt fly 4 x 15
Alternating  dumbbell bicep curl 4 x 10
Rope cable hammer curl 4 x 12

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. 
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. - After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- 6 Repeat this motion.

Close Grip Lat Pulldown

-Sit in a low row cable seat with a long wide bar attached.
-Grip the bar wide in the overhand position and lean back until your body is vertical. 
-Pull the bar towards your lower abdominal region until the bar touches your stomach.
-Release slowly bar to the starting position. 
-Repeat

Wide Grip Cable Row

- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

Single Arm Dumbbell 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

- Start by standing tall, holding a dumbbell in each hand with palms up 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.

Alternating Dumbbell Bicep Curl

- Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
- Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
- Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
- Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
- After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
- Repeat for the recommended amount of repetitions.

Rope Cable Hammer Curl

W4/D5

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

W4/D5

Community

More workouts from Richard Duchon