Name: Playbook - Ryan Dengler - Day 6 LEG & SHOULDER #2
Uploaded: 2021-09-30T16:39:26.312Z
Duration: 75 min
Description: Day 6 LEG & SHOULDER #2

Tino

Leg & Shoulder Workout
Barbell Squat: 4 x 7 reps

Bulgarian Split Squat: 3 x 8-10 reps each leg

Hamstring Curl: 4 x 10-12 reps

Quad Leg Extension: 4 x 10-12 reps

Calf Raise: 4 x 15-20 reps

Dumbbell Shoulder Press: 4 x 8 reps

Seated Dumbbell Lateral Raise: 4 x 15 reps

Barbell Upright Row: 4 x 12 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

• 1 leg up on bench, the other leg is pressing from the floor
• Move your front leg out enough so that you can get full range of motion (You want your quad to be at least parallel with the ground when you get to the bottom of the movement)
• Once you finish your first leg, switch to the other leg

Bulgarian Split Squat

• 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

• Bring arms slightly in front of your body (not completely flared out to the side)
• Bring the dumbbells down almost touching your shoulders to get a full stretch and press back over your head to get a squeeze

Dumbbell Shoulder 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

• Take a narrower grip on the bar (I prefer to use an EZ Curl bar to save my wrists a little bit)
• Pull up to your face, leading with your elbows
• Elbows should stay higher than your wrists throughout the movement
• Squeeze your traps and shoulders at the top of the movement

Barbell Upright Row

Day 6 LEG & SHOULDER #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

Anthony Ashford

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 6 LEG & SHOULDER #2

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