Name: Playbook - Ryan Dengler - W1/D6 WK 1 Day 6 LEGS
Uploaded: 2022-06-06T16:25:51.751Z
Duration: 90 min
Description: W1/D6 WK 1 Day 6 LEGS

Ryan

Anthony Ashford

Squat protocol:
1 rep @ RPE 6 // 72.5% e1rm 4 x 3 sets

Competition Squat

I’ve been really trying to emphasize my quads, so I’ve been putting my feet in a super close stance. I also put my feet all the way at the bottom of the leg press to put even more emphasis on the quads.

Close Stance Leg Press

Heavy Quad Leg Extension

Lying Hamstring Curl

W1/D6 WK 1 Day 6 LEGS

Gary

Mathias

Frankie

W1/D1 WK 1 Day 1 SQUAT, BACK, & TRICEP

Solid workout and love the pump! 💪🏻

Kyle

Henry

Antti

W1/D2 WK 1 Day 2 BENCH, CHEST, & BICEP

Tyler

W1/D3 WK 1 Day 3 DEADLIFT & SHOULDERS

W1/D4 WK 1 Day 4 Rest Day Today

Aiden

Landon

W1/D5 WK 1 Day 5 BENCH, CHEST, & BACK

Lacey Porrovecchio

W1/D7 WK 1 Day 7 BENCH & ARM DAY

W1/D7 WK1 Day 8 Rest Day - End of WK 1

Why triceps the day before bench ? Otherwise Very good though 🙌

W2/D1 WK 2 Day 1 SQUAT, BACK & TRICEP

W2/D2 WK 2 Day 2 BENCH, CHEST

W2/D3 WK 2 Day 3 DEADLIFT & SHOULDERS

W2/D4 WK 2 Day 4 Rest Day

W2/D5 WK 2 Day 5 BENCH, CHEST, & BACK

W2/D6 WK 2 Day 6 SQUAT & LEGS

W2/D7 WK 2 Day 7 BENCH, SHOULDERS, & BICEP

W2/D7 WK 2 Day 8 Rest Day

W3/D1 WK 3 Day 1 SQUAT, BACK, & TRICEP

W3/D2 WK 3 Day 2 BENCH, CHEST, & BICEP

W3/D3 WK 3 Day 3 DEADLIFTS & SHOULDERS

W3/D4 WK 3 Day 4 Rest Day

W3/D5 WK 3 Day 5 BENCH, CHEST, & BACK

W3/D6 WK 3 Day 6 SQUATS & LEGS

W3/D7 WK 3 Day 7 BENCH, SHOULDERS, & ARMS

W3/D7 WK 3 Day 8 Rest Day

W4/D1 WK 4 Day 1 SQUAT, BACK

W4/D2 WK 4 Day 2 BENCH, CHEST, & BICEP

W4/D3 WK 4 Day 3 DEADLIFT & SHOULDERS

W4/D4 WK 4 Day 4 Rest Day

W4/D5 WK 4 Day 5 BENCH, CHEST, & BACK

W4/D6 WK 4 Day 6 SQUAT & LEGS

W4/D7 WK 4 Day 7 BENCH, SHOULDERS, & ARMS

W4/D7 WK 4 Day 8 Rest Day

W5/D1 WK 5 Day 1 BACK & TRICEP

W5/D2 WK 5 Day 2 BENCH, CHEST, & BICEP

W5/D3 WK 5 Day 3 DEADLIFTS & SHOULDERS

W5/D4 WK 5 Day 4 Rest Day

W5/D5 WK 5 Day 5 BENCH, CHEST, & BACK

W5/D6 WK 5 Day 6 LEGS & TRICEPS

W5/D7 WK 5 Day 7 CHEST, SHOULDERS, & BICEPS

W5/D7 WK 5 Day 8 Rest Day - End of Week 5

W6/D1 WK 6 Day 1 SQUAT, BACK, & TRICEP

W6/D2 WK 6 Day 2 BENCH, CHEST, & BICEP

W6/D3 WK 6 Day 3 DEADLIFT & SHOULDERS

W6/D4 WK 6 Day 4 Rest Day

W6/D5 WK 6 Day 5 BENCH, CHEST, & BACK (Width Focus)

W6/D6 WK 6 Day 6 SQUATS & LEGS

W6/D7 WK 6 Day 7 BENCH, SHOULDERS, & ARMS

W6/D7 WK 6 Day 8 Rest Day End of WK 6

W7/D1 WK 7 Day 1 SQUAT, BACK & TRICEP

W7/D2 WK 7 Day 2 BENCH, CHEST, & BICEP

W1/D6 WK 1 Day 6 LEGS

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