Name: Playbook - Ryan Dengler - W7/D6 BLOCK 2 - Chest & Bicep Wk 7 Day 6
Uploaded: 2022-07-22T14:11:31.027Z
Duration: 120 min
Description: W7/D6 BLOCK 2 - Chest & Bicep Wk 7 Day 6

Pause Bench: 1 rep @ 8 // then use 83% of your 1RM 4 x 2 reps

Incline Dumbbell Bench: 3 x 8 reps // 8 reps @ RPE 7, 8 reps @ RPE 8, 8 reps @ RPE 9

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

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

Barbell Spider 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

•  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

• Start with neutral grip and rotate your palms up as you curl the dumbbell

Alternating Dumbbell Curl

• Sit backwards on the incline bench with your knees in the crease between the seat and the bench
• Feet will be off the ground and your chest will stay supported by the bench throughout the movement
• Let arms hang straight down and begin the movement

Barbell Spider Curl

W7/D6 BLOCK 2 - Chest & Bicep Wk 7 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

Alfath

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.

W7/D6 BLOCK 2 - Chest & Bicep Wk 7 Day 6

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