Name: Playbook - Ryan Dengler - W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2
Uploaded: 2022-07-22T14:11:30.206Z
Duration: 120 min
Description: W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2

Kevin

Alfath

WORKOUT PROTOCOL
Deadlift: 1 rep @ RPE 7 // then use 72% of your 1RM 4 x 6 reps

Lat Pulldown: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Cable Row: 3 x 8 reps // 8 reps @ RPE 7, 8 reps @ RPE 8, 8 reps @ RPE 9

Cable Pullover: 3 x 12 reps // 12 reps @ RPE 7, 12 reps @ RPE 8, 12 reps @ RPE 9

Barbell Curl: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

Incline Curl: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

• Can be done conventional or sumo (Conventional shown)

Deadlift

●Pull down to your upper chest
●Keep your chest up as you pull through (don't hunch your back over)
●Grip just outside shoulder width
●Pack your back together as much as you can at the bottom as you squeeze
●Let your arms straighten out at the top and feel a full stretch in your lats

Lat Pulldown (Wide Grip)

●Push chest through as you pull your elbows back
●Try to pack your back together as much as possible
●Feel your lats fully stretch at the bottom of the movement
●Try to limit momentum (a little bit is okay)

Close Grip Cable Row

●Push chest through at the bottom of the movement
●Let arms fully stretch at the top
●Keep only a slight bend in your arms throughout the movement
●Pull hands as far past your torso as possible
●Athletic stance throughout

Cable Lat Pullover (Wide Grip)

• Keep upper arm stationary
• Minimal swing (don't overextend your back)
• Flex tricep at the bottom to get a full stretch in the bicep
• Focus on the squeeze at the top

Barbell Curl

• Let arms dead hang toward the ground and keep upper arm stationary throughout the movement
•Curl both arms at the same time
• Light weight will feel heavy with this movement

Incline Dumbbell Curls

W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2

Good workout, loved the percentages helped remove a lot of guessing

Nene

Logan

Peter

W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1

Anthony

Derek

W1/D2 BLOCK 1 - Back & Bicep Wk 1 Day 2

Ronald  Leon

On my way round 2 to getting these boulder shoulders

W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3

W1/D4 BLOCK 1 - Back & Tricep Wk 1 Day 4

Cade

Man that leg workout was killer plus the pump in the shoulders in between leg sets was awesome

Neil

W1/D5 BLOCK 1 - Leg Focus Wk 1 Day 5

Craig

Amazing chest day pump. Slowly getting back into strength training. Hit 200x5 smooth.

W1/D6 BLOCK 1 - Chest & Bicep Wk 1 Day 6

Had to do 295 on bench floor press . Bench presses was full . But overall great pump and great workout

Fernando

Monster workout dude. Went up in weight and it burns

W2/D1 BLOCK 1 - Chest & Tricep Wk 2 Day 1

Hunter Wallis

Good pump. Was dreaded today but still came in to get the gains.

W2/D2 BLOCK 1 - Back & Bicep Wk 2 Day 2

Amazing workout. Did some shoulder press and that was awesome too. Overall great workout going 2 times on the program

Nice shoulder workout. Added in some extra bicep and also hit the triceps. Hitting biceps atleast everyday. Also hit 180 bench press 5x and hit 185 bench press 2x

W2/D3 BLOCK 1 - Leg & Shoulder Wk 2 Day 3

Frankie

Amazing pump for the day brotha. Killed the back.

W3/D2 BLOCK 1 - Back & Bicep Wk 3 Day 2

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