Name: Playbook - Ryan Dengler - W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3
Uploaded: 2022-07-22T14:11:30.044Z
Duration: 120 min
Description: W1/D3 BLOCK 1 - Leg & Shoulder Wk 1 Day 3

Ronald  Leon

Anthony

On my way round 2 to getting these boulder shoulders

Alfath

Danny Tran

Hunter Wallis

Anthony Ashford

WORKOUT PROTOCOL
Bench: 5 reps @ RPE 8, then use 72.5% of your 1RM 3 x 5 reps

Bulgarian Split Squat: 3 x 10 reps // 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8

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

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

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

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

Barbell Shrug: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

• No pause for this bench
• Just touch your chest and press it up without stopping
• This does not mean bouncing it off your chest (Still utilize control as the bar hits your chest)

Touch and Go Bench Press

• 1 leg up on bench, the other leg is pressing from the floor
• Move your front leg out enough so that you can get full range of motion (You want your quad to be at least parallel with the ground when you get to the bottom of the movement)
• Once you finish your first leg, switch to the other leg

Bulgarian Split Squat

• Keep a slight bend in your elbows
• Try to lead with your elbows (Keep your elbows above your wrists throughout the movement for more shoulder activation)
• Only go to where your arms are parallel with the ground and feel a squeeze in your shoulders (If you go higher you'll start engaging your traps more instead of your shoulders)

Dumbbell Lateral Raise

• Keep toes pointed toward the ceiling
• Full stretch in quad at the bottom
• Squeeze Quads at the top of the movement

Quad Leg Extension

• Start with palms facing you with dumbbells almost touching together
• Press up and twist so that your palms are facing away from you at the top of the movement
• Try to keep the dumbbells above your shoulder level at the bottom of the movement (this will keep your shoulders engaged the whole time)
• You will have to go lighter than your normal shoulder press on these

Arnold Press

• Feel a stretch in your hamstrings at the bottom of the movement
• Pull all the way up until you feel a squeeze in your hamstring (Try to touch your heels to your butt)

Hamstring Curl

• Great exercise for building your traps
• Let the bar dead hang at the bottom, so allow your arms to hang to fully stretch out your traps
• Pull the bar up and back at the same time squeezing your your traps together at the top of the movement

Barbell Shrug

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

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

Nene

Logan

Peter

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

Derek

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

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

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

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