Name: Playbook - Russel Orhii - W2/D4
Uploaded: 2024-02-02T18:13:19.807Z
Duration: 45 min
Description: W2/D4

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

David Ray Charles

Samuel

Stan

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

Orion

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

William Hickman

Jorge Gomez

Victor

Preachers got me feeling the pump in the short bicep head fr

Neill

This was great pump on the arms was there!!

Isaac

Having a day just for arms is so fire, it gives my hips a day to recovery without taking a rest day from the 3 main lifts

Daniel

Perhaps incorporate some barbell exercises to get the pump you know.

- DB skull crushers 
- Alt DB curls 
- Rope extensions 
- DB preachers curls 
- Bench dips 
- Rope hammer curls 
- Straight bar pushdowns 
- DB hammer curls

DB Skullcrushers

DB Curls

Rope Extension

DB Preacher Curl

Weighted Dips

Rope Hammer Curl

Straight Bar Extension

Hammer Curls

W2/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

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

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

Dorene Stretar

W1/D4

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💪🏾

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  😂😂

W2/D3

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

W2/D4

Community

More workouts from Russel Orhii