Name: Playbook - Ryan Dengler - Day 1 BACK & TRICEP #1
Uploaded: 2021-09-30T02:54:13.860Z
Duration: 75 min
Description: Day 1 BACK & TRICEP #1

Josephine

Aiden

Nice pump, more so beginner workout guy, explained the movements for the correct muscle building very well and I have a great pump as well

Bjorn Hesseling

Max Brasseale

I have noticed a huge difference in my physique over the last few weeks on this program. Happy with the results!

Alfredo Ramirez

Ryan

Anthony Ashford

BACK AND TRICEP
Deadlift: 4 x 3-5 reps

Close Grip Cable Row: 4 x 8-10 reps

Lat Pulldown (Wide Grip): 4 x 10 reps

Cable Lat Pullover: 3 x 12 reps

Rope Tricep Pushdown (Pre-Exhaust): 4 x 12 reps

Overhead French Press: 4 x 10 reps

Dumbbell Skullcrusher: 4 x 10 reps

• Can be done conventional or sumo (Conventional shown)

Deadlift

●Push chest through as you pull your elbows back
●Try to pack your back together as much as possible
●Feel your lats fully stretch at the bottom of the movement
●Try to limit momentum (a little bit is okay)

Close Grip Cable Row

●Pull down to your upper chest
●Keep your chest up as you pull through (don't hunch your back over)
●Grip just outside shoulder width
●Pack your back together as much as you can at the bottom as you squeeze
●Let your arms straighten out at the top and feel a full stretch in your lats

Lat Pulldown (Wide Grip)

• Rope attachment allows you to come a little bit past your body for a better squeeze in your back
• I let me arms come parallel with my body at the top for a full stretch in my back
• Push your chest through and pack your back together at the bottom for the best squeeze
• Slight bend in the arms

Rope Cable Lat Pullover

●Athletic stance, slight bend at the hips
●Turn hands out and away as you squeeze the tricep at the bottom
●Let the rope come all the way back up to allow the tricep to stretch at the top
●I recommend holding the squeeze at the bottom for a second

Rope Tricep Pushdown

●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

●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

Day 1 BACK & TRICEP #1

Joshua Alfirenko

Day 2 CHEST & BICEP #1

Great pump, love the compound movement at the beginning then following it up with other killer workouts. Great pump and definitely feel lots of progress out of this one

Cameron

Alfath

Day 3 LEG & SHOULDER #1

Good workout. Lats were on fire. Never really do French press, usually cables but nice to switch it around.

Amazing pump today. Killed the back and triceps

Day 4 BACK & TRICEP #2

Great pump for the day. A bit unmotivated but pushed through.

The chest pump was insane! My biceps feel like vin diesel 💪🏽

Day 1 BACK & TRICEP #1

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