Name: Playbook - Ryan Hall - W1/D4 Lat and Bicep
Uploaded: 2022-02-26T03:55:29.795Z
Duration: 45 min
Description: W1/D4 Lat and Bicep

4 days in. You’re sick in the head. I love it.

Christian

Oliver

Great workout set. Took a 5 hour break after morning bike ride...too long?

Mark Kelley

arthur

It's been an incredible 4 days so far. Workouts are extremely challenging, yet doable. My muscles feel wasted, but in a good way. Feel like I'm getting stronger each day. Thanks Ryan!

Adam MOATS

Good workout just couldn’t do the pull ups at the end. Might start with those next time

David

Not a chance I could do a single pull up at the end. Modified with flexed arm hang for about 5 seconds.

Also no pull down bar so I modified with power bands attached to pull up bar.

Brett

I'm new to this and approaching it a bit like marathon training. I like to make it through all of the sets without dropping weight ("slowing down"). I assume a first few weeks of calibration setting is normal?

Listing alternative exercises for cable drills would be great

Josh

Felt great, but hard. I'm in "calibration" mode now; figuring out what weight to use for each exercise.

-Deadlift Row.  6 sets trying to reach failure at 8 reps.

-Barbell bicep curls: 6 sets trying to reach failure at 8 reps.  

-Lat pull down superset with dumbbell curl with eccentric reverse curl. 6 sets trying to reach failure at 8 reps.  

-Alternating Hammer curl super set with pull ups. 6 sets trying to reach failure at 8 reps.  On the pull ups go to failure

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your body
- Lower down until about mid shin

Deadlift Row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

-Lat pull down superset with dumbbell curl with eccentric reverse curl.  6 sets trying to reach failure at 8 reps.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

-curl normally going up then turn for a reverse curl as you lower the weight down
-control the weight and move smoothly

Dumbbell curl with eccentric reverse curl

Superset

-Alternating Hammer curl super set with pull ups. 6 sets trying to reach failure at 8 reps.  On the pull ups go to failure

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

W1/D4 Lat and Bicep

Preston

It was amazing haven’t felt this type of pump in awhile

Quentin

W1/D1 Chest and Ab

Breno De Faria

Shannon

W1/D2 Tricep and Shoulder

Tough. Not done heavy squats and deadlifts in awhile. 💪🏼

Stuart

Michael Kovacs

W1/D3 Leg and Back

Great workout. My only question for clarification is in the flies. Sometimes when there are both right arm and left arm exercises you split those out. Sometimes you make it one section of a superset. Just confirming it should be 15 right arm, 15 left, then ab roller. Thanks!

W1/D5 Chest and Ab

I really didn’t want to go to the gym today but my good friend who’s also doing this program reminded me that Legitness doesn’t rest!

W1/D6 Tricep and Shoulder

Scott Swanson

W2/D1 Leg and Back

These workouts and eating a carnivore diet are saving my life!

W2/D2 Lat and Bicep

Wow! Those diamond push-ups were too much! Merry Christmas!

Those diamond push-ups right after the chest pushes are brutal.

Thanks for killing me at the end of every workout! 🔥

W2/D3 Chest and Ab

Happy New Year! A great way to start 2023.

I’m really enjoying this program. I’m cutting right now, and it’s keeping me strong! Can’t wait to see how strong and cut I am after week 6!

W1/D4 Lat and Bicep

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