Name: Playbook - Ryan Dengler - W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6
Uploaded: 2022-07-22T14:11:30.869Z
Duration: 120 min
Description: W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6

Amazing pump. Hit 225x4 bench then 235x2 pr and also arms feeling good

Alfath

Good ass pump. Started off with a 20 min run at 6.5 speed and 2.5 incline and got to 2.15 miles. Then hit my highest bench at 200llbs 3x without any help but a spotter. Started at 135llbs and went up by 20llbs each time til near the end. Then hit all the recommended exercises and added more to biceps. Now going to hit 10 mins of abs and will be done for the day. Current body weight at 163.7llbs

Pause Bench: 5 reps @ 7 // then use 76% of your 1RM 4 x 5 reps

Incline Dumbbell Bench: 3 x 8 reps // 8 reps @ RPE 8, 8 reps @ RPE 9, 8 reps @ RPE 9-10

Low to High Cable Fly: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

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

Cable Curl: 3 x 12 reps // 12 reps @ RPE 8, 12 reps @ RPE 9, 12 reps @ RPE 10

• Also known as a pause bench press
• With the competition bench press, the bar comes to a complete stop when it touches your chest before pressing back to the top

Competition Bench Press

• Bring the dumbbells together at the top to get a full squeeze in your chest
• Full stretch at the bottom (You don't have to touch your chest, but you should be coming close to it, enough to feel a stretch in your chest)

Incline Dumbbell Bench

• Low to high cable fly will emphasize more upper chest
• High to low cable fly will emphasize more lower chest
• Slight bend in the arms as you bring the handles back away from your body
• Try to bring the inside of your elbows as close as you can to one another for a better squeeze

Cable Fly

• I prefer to pull the dumbbells up and close to my chest. It's personal preference, but I feel a better squeeze when I keep the dumbbell close to my body
• Try to touch your bicep to your forearm and feel a squeeze in your bicep at the top
•Flex tricep at the bottom for a full stretch on the bicep

Dumbbell Hammer Curl

• 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

Cable Curl (Straight Bar)

W4/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6

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/D6 BLOCK 1 - Chest & Bicep Wk 4 Day 6

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