Name: Playbook - Steve Weatherford - Workout 5 | Back, biceps and calves
Uploaded: 2023-08-18T18:02:11.302Z
Duration: 45 min
Description: Workout 5 | Back, biceps and calves

Joseph

Gary Isaac Blanchard

Do the reps, do the rest and then do the reps again.

Great bicep pump. Love complementing the triceps work yesterday

Erick

More reps for calves…I have small calves and deserve zero mercy

Bert

Sean

Amazing workout, and goals are set to get better every single day!! Love finding who I am! Thank you!! 🙌🏻🙌🏻

Dina Diaz

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

Wide grip pull up

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

DB curl with static hold

Superset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Bent Over Row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ-bar bicep curls

- Push through the balls of your feet
- Engage your calves as you go up
- Lower as slow as possible into a stretch

Eccentric Calf Raise

- Increasing your weight each set up to the top set then decrease back down
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

20/15/12/10/12/15/20 reps

DB Hammer Curl Rack Run

Workout 5 | Back, biceps and calves

Brandon

Day 1 was awesome. Looking forward to the next month! 💪🏼

Workout 1 | Quads, calves, biceps & triceps

Can’t move my upper body 🥵 Friggen LOVE IT!

Workout 2 | Shoulders and chest

Royce

Andy

Workout 3 | Legs, tricep and core

These workouts are perfect! What a program!!

For those with wobbly knees and stiff hips this the one!!

 Trust me ur wife going ro love u after this workout Xx
Thanks coach!!

Emmanuel Berkmans

Workout 4 | Glutes, hamstrings and triceps

Family fun day! A full move with relationships with my family, fitness, flow and fun!

Workout 6 | Joker's Wild 🃏

Thank you Steve! After the pounding that my muscles, ligaments and joints took during this week, THIS FELT AMAZING!!!

Do full activity 
It’s hard to follow abbreviated 
Easier to fast forward if needed than to slow down 
Thanks!

Kevin

I’m personally awful with stretching and definitely a key issue hindering my training so maybe a video with dialog speaking through what you’re doing and why you’re doing it would 100% help me and hopefully many others ! Rock on

Workout 7 | Yoga

Daren Dollar

At day 7. Started to think while I’m working out and being aware of my form and what muscles are being active

Adrian Velasco

Workout 8 | Chest, triceps and core

Cora

Luke

Workout 9 | Quads, calves & shoulders

I’m using this app to get back into working out and it’s amazing. I’m struggling a little because of lack of endurance, but I’m able to complete all of the workouts.

Workout 5 | Back, biceps and calves

Community

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