Name: Playbook - Ryan Hall - W4/D2 Lat and Bicep
Uploaded: 2022-02-26T03:55:30.580Z
Duration: 45 min
Description: W4/D2 Lat and Bicep

Oliver

Christian

Great workout. 

Description says deadlift rows but in the workout it shows and explains just deadlifts. I did rows since it’s a lat workout. :-)

Lats/Biceps

-9 sets Deadlift Row trying to reach failure at 2 reps.

-9 sets Barbell Bicep Curls trying to reach failure at 2 reps.  

-9 sets Lat Pulldown superset with Dumbbell Curl with Eccentric Reverse Curl trying to reach failure at 6 reps.  

-9 sets (each arm) Alternating Hammer Curl trying to reach failure at 15 reps superset with Pull Ups to failure.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

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

Barbell bicep curls

- 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

- 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

W4/D2 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!

W4/D2 Lat and Bicep

Community

More workouts from Ryan Hall