Name: Playbook - Ryan Dengler - Day 3 LEG & SHOULDER #1
Uploaded: 2021-09-30T16:41:11.947Z
Duration: 75 min
Description: Day 3 LEG & SHOULDER #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

Anthony Ashford

Alfath

Yooooo solid pump! Follow me back on instagram @abatefitness18! We have the same name so you have to follow me 😤😝

Ryan

It was a great workout! Came out the gym feeling like the hulk

i think u should add a shoulder press instead of the cable raises, but overall good workout!

Leg & Shoulder Workout
Barbell Squat: 4 x 4 reps

Leg Press: 4 x 10 reps

Hamstring Curl: 4 x 10-12 reps

Quad Leg Extension: 4 x 10-12 reps

Calf Raise: 4 x 20 reps to Failure

Dumbbell Lateral Raise: 4 x 8-10 reps

Barbell Shrug: 4 x 12 reps to Failure

Single-Arm Cable Lateral Raise: 4 x 12-15 reps

• 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

• 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

• 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

• Keep toes pointed toward the ceiling
• Full stretch in quad at the bottom
• Squeeze Quads at the top of the movement

Quad Leg Extension

• Can be done on any calf raise machine ( I just prefer to use the leg press for mine)
• Allow your calves to fully stretch before pressing back up through your toes

Calf Raise

• Keep a slight bend in your elbows
• Try to lead with your elbows (Keep your elbows above your wrists throughout the movement for more shoulder activation)
• Only go to where your arms are parallel with the ground and feel a squeeze in your shoulders (If you go higher you'll start engaging your traps more instead of your shoulders)

Dumbbell Lateral Raise

• Great exercise for building your traps
• Let the bar dead hang at the bottom, so allow your arms to hang to fully stretch out your traps
• Pull the bar up and back at the same time squeezing your your traps together at the top of the movement

Barbell Shrug

• Hold onto the support with one arm and lean away from the machine
• Slight bend in the elbows
• Bring cable all the way up until you feel a squeeze in your shoulder
• Try to keep your elbow above your wrist throughout the movement for better shoulder activation
• Don't let your elbow sag down, keep your elbow up

Single Arm Cable Lateral Raise

Day 3 LEG & SHOULDER #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

Day 1 BACK & TRICEP #1

Joshua Alfirenko

Day 2 CHEST & BICEP #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 3 LEG & SHOULDER #1

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