Name: Playbook - Ryan Dengler - W6/D5 BLOCK 2 - Leg Focus Wk 6 Day 5
Uploaded: 2022-07-22T14:11:30.974Z
Duration: 120 min
Description: W6/D5 BLOCK 2 - Leg Focus Wk 6 Day 5

Good pump today on the legs and shoulders

Alfath

Squat: 3 reps @ RPE 8 // then use 84% of your 1RM 3 x 3 reps

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

Leg Press: 3 x 10 reps // 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8

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

Hamstring Curl: 3 x 10 reps // 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8

• 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

• 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

• Go down as far as you can comfortably go to get a stretch in your hamstrings and quads
• Squeeze quads, but don't fully lock out at the top

Leg Press

• Meant to take away momentum and swing from the lateral raise
• Bring dumbbells all the way down to your side to stretch the shoulder
• Bring your arms to parallel with the ground at the top of the movement for the best squeeze

Seated Dumbbell Lateral Raise

• 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

W6/D5 BLOCK 2 - Leg Focus Wk 6 Day 5

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.

W6/D5 BLOCK 2 - Leg Focus Wk 6 Day 5

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