Name: Playbook - Ryan Hall - W3/D4 Lat and Bicep
Uploaded: 2022-02-26T03:55:30.303Z
Duration: 45 min
Description: W3/D4 Lat and Bicep

Oliver

Christian

Lats/Biceps

-8 sets of Eccentric Weighted Pull Ups shooting to find failure at 4 reps with 1 minute rest between sets.

-8 sets (each arm) of DB Single Arm Heavy Negative Curl shooting to find failure at 4 reps with 1 minute rest between sets.

-8 sets of Seated Cable Row superset with Reverse Grip Ez bar Curls shooting to find failure at 10 reps with 45 seconds rest between sets.

-8 sets (each side) of Alternating DB Curls superset with Single Arm Cable Row shooting to find failure at 15 reps with 45 seconds rest between sets.

-use a weight you cannot do a normal pull-up with
-use a bench to stand up on and get your chin over bar
-bend your legs and gradually lower yourself down as slowly as possible before standing on the bench and doing again

Eccentric Weighted pull ups

-keep your elbow locked into your knee
-use a weight that you can’t curl
-assist the weight up with your free hand
-control the weight un-assisted as slowly as possible when lowering.

Dumbbell Single Arm Heavy Negative Curl

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

Superset

- Hold the dumbbells in each hand
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

-Firmly root yourself on the ground
-Pull from your lats
-Do not dis-engage your shoulder
-Control the weight

Single Arm Cable Rows

W3/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

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

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

Mark Kelley

W1/D4 Lat and Bicep

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!

Josh

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! 🔥

Adam MOATS

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!

W3/D4 Lat and Bicep

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