Name: Playbook - Ryan Dengler - Day 4 BACK & TRICEP #2
Uploaded: 2021-09-08T22:46:56.493Z
Duration: 75 min
Description: Day 4 BACK & TRICEP #2

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

Cameron

Anthony Ashford

Amazing pump today. Killed the back and triceps

Alfath

I love it. What do I do once I finish the first week of the 6 day split? Do I keep repeating it or will there be a new rotation of lifts?

Alex Hendrickson

Definitely felt that tricep pump! Bodybuilding season has begun!

Back & Tricep Workout
Single Arm Dumbbell Row: 4 x 8-10 reps

Close Grip Lat Pulldown: 4 x 10-12 reps

T-Bar Row: 4 x 10 reps

Rope Cable Lat Pullover: 3 x 12 reps

Rope Overhead Extension: 4 x 10 reps

Dumbbell Skullcrusher: 4 x 8-10 reps

Overhead Dumbbell French Press: 4 x 10-12 reps

● Full lat stretch at the bottom
●Pulling through elbow, trying to get elbow as high as possible
●Squeezing lat muscle as hard as possible at the top

Single Arm Dumbbell Row

• Pull toward upper chest and focus on packing your back together
• Feel a stretch in your lats at the top of the movement before pulling back down

Close Grip Lat Pulldown

• Let arms hang to stretch out the lats
• As you pull, let your chest come forward and pack your back together for the best squeeze

T-Bar Row

• 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

• I prefer to use a low cable and push upwards
• Try to keep elbows in to engage more tricep
• Goal is to touch your forearm to your bicep at the bottom of the movement for the best tricep stretch

Rope Overhead Tricep Extension

●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

• Try to keep elbows in if you can
• Let the dumbbell come all the way down as you pass behind your head (I try to touch my forearm to my bicep for the best tricep stretch)

Dumbbell French Press

Day 4 BACK & TRICEP #2

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

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

Day 4 BACK & TRICEP #2

Community

More workouts from Ryan Dengler