Name: Playbook - Russel Orhii - W3/D4
Uploaded: 2024-02-02T18:13:19.820Z
Duration: 45 min
Description: W3/D4

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

David Ray Charles

Liam

Orion

Ki’Anna

This was a proper sesh... 
Pump was felt 👌🏽

Victor

Bro the pump was unreal today 🥵 I’m starting to understand why y’all do arm days

Neill

There was no escaping the pump from this session

Tre’ Howard

Pranav Sharma

Daniel

- Rope extensions 
- Cable curls 
- DB overhead tricep ext 1X12, 1X10, 1X8, 1X6
- Spider curls 
- DB skull crushers  
- EZ bar curls 
- Straight bar pushdowns
- Alt DB curl

Rope Extension

Cable Curls

Spider Curls

DB Skullcrushers

Bicep EZ Bar Curls

Straight Bar Extension

DB Curls

W3/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.

Samuel

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💪🏾

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  😂😂

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/D4

Community

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