Name: Playbook - Russel Orhii - W1/D4
Uploaded: 2024-02-02T18:13:19.794Z
Duration: 45 min
Description: W1/D4

Pump going crazy!! This workout really challenges my Bi's & Tri's

David Ray Charles

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

Dorene Stretar

Oliver

Jay Lomas

Crazy arm pump def one of the best workouts

Aaron

Bader

Justin

Orion

Ki’Anna

Jorge Gomez

Albin

Weiming Tan

FEELING LIKE RUSSWOLE RN😤😤😤😤😤😤

Pranav Sharma

Fire arm pump, feeling like chris evans in the scene where he holds the helicopter

Daniel

It was great, again the summary of the workout is slightly different from what the actual workout is but….WeMOVE! 💪🏿

Samuel

Isaac

Felt like I was blowing air into the muscles. Pump is great!

- Rope extensions 
- Cable curls
- DB overhead tricep ext 1X12, 1X10, 1X8, 1X6 (Go up in weight)
- Spider curls 
- DB skull crushers 
- EZ bar curls 
- Straight bar pushdowns 
- Alt DB curls

Rope Extension

Cable Curls

Spider Curls

DB Skullcrushers

Bicep EZ Bar Curls

Straight Bar Extension

DB Curls

W1/D4

This plan got me swole, I’m running this shit back.

Clark

I'm new to the powerlifting world. This is my 1st program, I didn't know how to warm up, so I kinda of jumped into it. Overall, I like it, very challenging  and much to look forward to

Callum

W1/D1

The deadlift had me in the beginning. everything else was smooth. Great chest pump. It was my first time going to failure on Dips cranked out 20 in a row.

W1/D2

I was so focused on the squat that I forgot to warm up for the bench. Great pump in my chest & delts. The supersets took my out. I added in some facepulls at the end of the workout to target my rear delts more. I like to have balanced ya digg

Karlis

Justin Battles

W1/D3

Getting into the flow of using Low bar in Squatting. It really helps add more weight to your lifts.

Dumbbell RDL wouldn’t load. Otherwise great workout!

Marvell

Kris

W2/D1

I know it was a typo for the latpulldowns. I just did a rep range from 10-15. Rest times were longer on this day. Everyone remember to warm up your lats before this workout

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

It be the supersets that gas me the most.

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

First time feeling cramps in my traps  😂😂

Victor

W2/D3

This arm day was better than last week. More controlled and nice pump

W2/D4

Hammies were tight i couldn't do hamstring curls, my fault for not being consistent in stretching, but I did run a mile before the workout. Overall, I'm just improving my low bar squat.

Love this program frfr. A bit expensive but worth all the little things like timer and logging system. Deff helps keep track and adds to the discipline.

Noel

W3/D1

Another Day Another Dollar, a solid workout, went check the pump out in the mirror today. Absolutely feeling it, lol

W3/D2

Nastiest pump, so far, chest & shoulders are going crazy!!! I added rear delt flys to balance it out.

Richard Reyes

W3/D3

Today was an off day came in tired but no excuses came in, and I got the work done. #StayHard

Liam

W3/D4

Hard fought battle with squats, but the dawg prevailed!!! #LGH Let's Get Hyped!!! Legs looking right

W4/D1

All went well. Tried doing the superset, and someone took my machine twice when doing the wide grip lat pull down 😂 nobody safe in my gyn.

Deadlift was amazing. 

🅿️R alert !!!

W4/D2

Good pump, this was the quickest i finished the workout. I followed the rest times and didn't record today lol.

W4/D3

Halfway through the program, loving it seems progress in my strength and body. Can't wait to see my future stats max out.  
Follow me on Instagram  Hypemand.anilifts

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

Armando

This was a proper sesh.
I see some growth

W4/D4

W5/D1

I am still experimenting with different grips for deadlifts. Weight is moving easier by the week.

W5/D2

I was surprised my Shoulders were poking throughout my shirt and that was before the shoulder work. Im definitely seeing growth

Wade

Shoulders feel strong. Shoulders feel 🅿️umped

Neill

W5/D3

In and out quick workout . I learned what a french curl was today.

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

Good dqy, wore some SBD gear and felt invincible

W6/D2

Drained out. One more day of the week, arm day next

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

W6/D3

Endo pump helped give my the juicy arms today!

W6/D4

W7/D1

Kareem

Deadlifts going strong 2nd time this week

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

W7/D2

W7/D3

W7/D4

Surpass limits today New Pr Squat and Bench. Ready for Deadlifts tomorrow.

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

LRTS GOO!!! 
Strength definitely increased

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/D4

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