Name: Playbook - Ryan Dengler - W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1
Uploaded: 2022-07-22T14:11:28.714Z
Duration: 120 min
Description: W1/D1 BLOCK 1 - Chest & Tricep Wk 1 Day 1

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

Nene

Logan

Peter

First time back in the gym in 2 weeks .  Felt great but couldn’t get the percentage on squat without my heel leaving the ground . Gotta get to the white board after this session !

Fernando

It was challenging but I got though it. lol

Anthony

Marcus

Got back from vacation and starting the power building program again

Alfath

In the description the rpe and stuff after starting workout

Ryan

Kevin

Hunter

Hunter Wallis

Anthony Ashford

Awesome workout man. Loved it. 1 recommendation would be to include RPE for each set. So “Set 1 RPE 7” for example. Other than that, no complaints!

Tori

Great effective chest and triceps workout l. Was not overwhelmed and added extra workouts near the end to finish it off. Good SLA + additional self workouts

Haven’t done a program like this but I can already tell I’m a huge fan of RPE training🤞

Austen

Nate

Day 1 in the books. So far…loving the program. Can’t wait for day 2.

LaTonya

WORKOUT PROTOCOL
Squat: 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps

Pause Bench: 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps

Dumbbell Flys: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Cable Fly: 3 x 12 reps // 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8

Pushdown: 3 x 12 reps // 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8

Skullcrusher: 3 x 8 reps // 8 reps @ RPE 7, 8 reps @ RPE 8, 8 reps @ RPE 9

• This can be high bar or low bar, whichever is your strongest squat that you would prefer to use
• You should focus on bracing and resetting before each rep
• Knees should generally be locked out at the top and the squat should go just below parallel at the bottom

Competition Squat

• 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

•  Slight bend in your arms
• Try to touch your inner elbows together at the top for the best chest squeeze
• Go as low as you can comfortably go, feel a stretch in your chest
• Bring arms down at a slight angle (arms should not be flared directly out to your side)

Incline Dumbbell Fly

• 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

●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

●Keep upper arm stationary (Only your forearms should be moving)
●Full tricep stretch at the bottom (try to touch the dumbbell to your shoulder)
●I like to turn the dumbbells outward at the top of the movement (similar to a rope pushdown, for a better squeeze)

Dumbbell Skullcrusher

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

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

Monster workout dude. Went up in weight and it burns

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

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.

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

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