Name: Playbook - Ryan Dengler - W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4
Uploaded: 2022-07-22T14:11:30.852Z
Duration: 120 min
Description: W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4

Great back/lata and tricep pump. Quick 1.5 hour pump. Will hit some abs now.

Alfath

WORKOUT PROTOCOL
Barbell Row: 4 x 6 reps // 6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9, 6 reps @ RPE 10

Single Arm Dumbbell Row: 3 x 8 reps // 8 reps @ RPE 8, 8 reps @ RPE 9, 8 reps @ RPE 9-10

Tricep Pushdown: 3 x 12 reps // 12 reps @ RPE 8, 12 reps @ RPE 9, 12 reps @ RPE 10

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

Dumbbell French Press: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 9-10

• Start with bar just below knees to get a full stretch in the lats
• Bar should stay very close to your thighs as you pull
• Torso should come to about 45 degree angle at the top

Barbell Bent Over Row

● Full lat stretch at the bottom
●Pulling through elbow, trying to get elbow as high as possible
●Squeezing lat muscle as hard as possible at the top

Single Arm Dumbbell Row

●Athletic stance, slight bend at the hips
●Turn hands out and away as you squeeze the tricep at the bottom
●Let the rope come all the way back up to allow the tricep to stretch at the top
●I recommend holding the squeeze at the bottom for a second

Rope Tricep Pushdown

• Pull toward upper chest and focus on packing your back together
• Feel a stretch in your lats at the top of the movement before pulling back down

Close Grip Lat Pulldown

• Try to keep elbows in if you can
• Let the dumbbell come all the way down as you pass behind your head (I try to touch my forearm to my bicep for the best tricep stretch)

Dumbbell French Press

W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4

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.

W4/D4 BLOCK 1 - Back & Tricep Wk 4 Day 4

Community

More workouts from Ryan Dengler