Name: Playbook - Ryan Dengler - W7/D1 BLOCK 2 - Chest & Tricep Wk 7 Day 1
Uploaded: 2022-07-22T14:11:30.985Z
Duration: 120 min
Description: W7/D1 BLOCK 2 - Chest & Tricep Wk 7 Day 1

WORKOUT PROTOCOL
Squat: 1 rep @ RPE 8 // then use 89% of your 1RM for 3 reps // use 82% of 1RM for another 2 x 4 reps

Pause Bench: 1 rep @ RPE 8 // then use 89% of your 1RM for 3 reps // use 82% of 1RM for another 2 x 4 reps

Chest Press Machine: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

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

Barbell French Press: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

Tricep Pushdown: 3 x 10 reps // 10 reps @ RPE 8, 10 reps @ RPE 9, 10 reps @ RPE 10

• 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

• Focus on stretch and squeeze in your chest
• Keep your shoulder blades squeezed down and back so that your chest is puffed out (Will help engage your chest even more)

Chest Press Machine

• 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

●Keep grip close
●Keep elbows tucked as much as possible (prevent flaring out)
●Full stretch at the bottom (go as low as you can comfortably)
●Squeeze Tricep at the top when fully extended

Barbell French Press

• Let bar come all the way to the top to stretch the tricep (I try to touch my forearm to my bicep for the best stretch)

Straight Bar Tricep Pushdown

W7/D1 BLOCK 2 - Chest & Tricep Wk 7 Day 1

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/D1 BLOCK 2 - Chest & Tricep Wk 7 Day 1

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