Name: Playbook - Russel Orhii - W7/D3
Uploaded: 2024-02-02T18:13:19.870Z
Duration: 45 min
Description: W7/D3

David Ray Charles

Daniel

- Squat 3X5  
- Bench 3X5  
- Machine chest press 
- DB Incline press 
- Lateral raises 
- DB shoulder press 
- DB rear delt fly 
- 45LB plate raises 3X8-12

Barbell Squat 65% of 1rm

Barbell Bench 75% of 1rm

Machine Chest Press

Incline DB Press

DB Side Laterals

Seated DB Shoulder Press

Rear Delt Flies

Plate Raises (8-12)

W7/D3

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  😂😂

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

Orion

W3/D1

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

W7/D3

Community

More workouts from Russel Orhii