Name: Playbook - Ryan Dengler - W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4
Uploaded: 2022-07-22T14:11:30.924Z
Duration: 120 min
Description: W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4

Alfath

WORKOUT PROTOCOL
Pull Ups: 4 x 8-10 reps

Landmine Row or Close Grip Cable Row: 3 x 8 reps // 8 reps @ RPE 7, 8 reps @ RPE 8, 8 reps @ RPE 9

Rope Tricep Extension: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

Chest Supported Row: 3 x 10 reps // 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9

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

• Can be done with weight if not challenging enough
• Arms should fully extend at the bottom to feel a stretch in the lats
• Pull your upper chest up to the bar and squeeze/pack your back together
• Grip should be just outside shoulder width

Pull Ups

• If you do not have a machine for this, I would recommend putting a barbell into a corner and placing a close grip attachment on the bar
• Try to keep your body at a 45 degree angle when pulling (if you're standing too upright, you're limiting the difficulty for your back)

Landmine Row

• I prefer to use a low cable and push upwards
• Try to keep elbows in to engage more tricep
• Goal is to touch your forearm to your bicep at the bottom of the movement for the best tricep stretch

Rope Overhead Tricep Extension

• Sit on a bench at about a 30-45 degree angle with your chest facing the bench
• Let your arms hang at the bottom to get a full stretch in your lats
• Pull the dumbbells up and back, trying to pull your chest through to get the best squeeze in your back

Chest Supported Dumbbell Row

●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

W5/D4 BLOCK 2 - Back & Tricep Wk 5 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.

W5/D4 BLOCK 2 - Back & Tricep Wk 5 Day 4

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