Name: Playbook - Russel Orhii - W1/D3
Uploaded: 2022-01-24T18:17:04.226Z
Duration: 45 min
Description: W1/D3

Karlis

Justin Battles

Luis Maldonado

Aaron

Orion

Troy

Ki’Anna

Weiming Tan

After that W1D1 LEG SESSION my legs have never been the same.

Victor

After W1D1 leg session my legs have never been the same.

It would be cool if the exercise tutorial videos are available on every workout, so you don’t have to scroll back to a former workout to see the video. 

Also, maybe a written explanation on why the program is the way it is.

I am really enjoying it, so thanks a lot for that.

Alexander

Neill

Fire ass workout, those supersets gave me a crazy ass pump and had my shirt drenched

Daniel

This workout was effective Russ. Again I would say to check the app because the workout layout and the display when I “start” the days workout do not align so I kinda need to screenshot what to do in terms of reps.

Super sets kicked my butt!! But a good one

Isaac

Samuel

Julian Diehl

- High bar squat 
- Bench 

Superset
- DB flat bench 
- DB lateral raises 

Superset 
- DB shoulder press 
- Pushups

- Machine chest press 
- Rear delt flys

Barbell Squat 55% of 1rm

Barbell Bench 75% of 1rm

Flat DB Press

DB Side Laterals

Superset

Seated DB Shoulder Press

Diamond Push-Up

Machine Chest Press

Rear Delt Flies

W1/D3

Jeremy

Oliver

W1/D1

Pablo

Jaylen Garcia

Dips were hard, a modification would have been great. Otherwise amazing

Antonia

W1/D2

Sorry 😣 I meant to leave 5 stars. Thank you for the fast and effective upper body. 🙌🏻

Dorene Stretar

W1/D4

Carlo

W2/D1

This was a great burn!!! Especially the super set💪🏾

Stan

This workout will cause injurys forsure shoulders have been nonestop hurting on this program

Bryan Mast

W2/D2

I can’t feel my shoulders 🥴… what a crazy burn!!! DAMN!

First time feeling cramps in my traps  😂😂

Front delts feel fried 😮‍💨 Arnold 🅿️ress is a new one for me

W2/D3

photoshopped pump, thats what this gives you. insane 10/10

Crazy pump not the biggest fan of skull crushers in general (former pitcher with inflamed elbows) everything else was fuego.

William

W2/D4

Jorge Gomez

W3/D1

Armando

W3/D2

Richard Reyes

Never judge a book by its cover! This workout looked simple but beat my a$$

Mike

W3/D3

Liam

W3/D4

muhimn muhaned

W4/D1

Deadlift was amazing. 

🅿️R alert !!!

Hit a conventional deadlift pr 😮‍💨

W4/D2

Idk why I decided to do some tempo high bar squat but it moved nicely.

W4/D3

I hated arm day because I never got pump now I love that shit 🥰

This was a proper sesh.
I see some growth

W4/D4

W5/D1

I was exhausted but back pump was worth it

W5/D2

Shoulders feel strong. Shoulders feel 🅿️umped

W5/D3

I love the quick arm day the pump was just enough if you push yourself

W5/D4

Decided to send it and go for triple set of my old 1rm

Nathaniel

The weight is starting to feel comfortable on my back💯 And am hitting depth now 👌🏽🔥

W6/D1

So from the start my PR was 260kg on deadlift but today the weight was feeling light that I hit 260kg for a double.🔥🔥. So I guess it ain't a PR no more 👀🤷🏾‍♂️

W6/D2

Back was super tight but I still go through it. Shoulders felt nice too

Any potential addition to warm up routine ?

W6/D3

Endo pump helped give my the juicy arms today!

W6/D4

W7/D1

was there supposed to be db rows twice? regardless feeling strong

Deadlifts are insane rn and the back pump is 🤌

W7/D2

W7/D3

Dang I forgot to send me picture coach but I got better.

W7/D4

Okay sh*t. I hit 260kgs although depth wasn't as it should but I hit a PR 

LRTS GOO!!! 
Strength definitely increased

Squats were always a weak point in so glad I’ve had a huge jump :)

W8/D1

,my hamstring for some reason are done.

But 260kg for 2 Pr all the way

CNS was fried I’m satisfied with my deadlift results. My friend purposefully mis loaded the bar to have 485 and I got it off the floor 😭

W8/D2

W8/D3

And we done !!!!  Let's gooo 
For sure there has been a huge amount of strength gains

W1/D3

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